TDEE Calculator
Estimate your total daily energy expenditure.
0
Calories / Day
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a single day, including your resting metabolism plus all physical activity. Knowing your TDEE is the most important number for managing your weight, whether your goal is to lose fat, build muscle, or maintain your current body.
How to Use This TDEE Calculator
- Enter your age, weight (kg), and height (cm).
- Select your gender.
- Choose your activity level from the dropdown.
- Click "Calculate TDEE" to see your result.
Activity Level Guide
| Level | Description |
|---|---|
| Sedentary | Desk job, little or no exercise |
| Light | Light exercise 1–3 days/week |
| Moderate | Moderate exercise 3–5 days/week |
| Very Active | Hard exercise 6–7 days/week |
| Athlete | Very hard training or physical job |
How to Use Your TDEE for Your Goal
- Lose weight: Eat 300–500 calories below your TDEE per day.
- Maintain weight: Eat at your TDEE.
- Gain muscle: Eat 200–300 calories above your TDEE per day.
💡 Tip: TDEE is not static — it changes as your weight, muscle mass, and activity level change. Recalculate every 4–6 weeks to keep your calorie targets accurate.
⚠️ For informational purposes only. Not medical or nutritional advice.