TDEE Calculator
Wondering how many calories you need to eat each day? Use our free TDEE Calculator to estimate your Total Daily Energy Expenditure and discover how many calories your body may need based on your age, gender, height, weight, and activity level.
Your TDEE represents the estimated number of calories your body burns each day, including your normal daily activities and exercise. The calculator also estimates your Basal Metabolic Rate (BMR), maintenance calories, and calorie targets for weight loss or muscle gain.
TDEE Calculator
Enter your details to calculate your daily calorie needs.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is an estimate of the total number of calories your body uses in a day.
TDEE includes the energy your body uses for basic functions, daily movement, physical activity, and exercise.
Knowing your estimated TDEE can help you understand how many calories you may need to maintain your current weight, create a calorie deficit for weight loss, or create a calorie surplus to support muscle gain.
How Does the TDEE Calculator Work?
This TDEE Calculator estimates your daily calorie needs using:
- Age
- Gender
- Height
- Body weight
- Activity level
The calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation.
Your BMR is then multiplied by an activity factor to estimate your TDEE.
TDEE = BMR × Activity Factor
Because calorie needs vary between individuals, your actual calorie requirements may be different from the calculator’s estimate. Your weight trend over time can help you understand whether your actual calorie intake matches your energy needs.
What Is the Difference Between BMR and TDEE?
BMR, or Basal Metabolic Rate, is the estimated amount of energy your body needs to perform essential functions while at complete rest.
TDEE, or Total Daily Energy Expenditure, includes your BMR plus the calories you use through daily movement, exercise, and other physical activities.
In simple terms:
BMR = Calories your body needs at rest
TDEE = Estimated calories your body burns throughout the day
How Many Calories Do I Need to Maintain My Weight?
Your estimated maintenance calories are approximately equal to your TDEE.
If you consistently eat around your maintenance calorie level, your body weight may remain relatively stable over time. However, your actual calorie needs can change based on factors such as changes in body weight, activity level, exercise, and daily movement.
TDEE for Weight Loss
To lose weight, many people consume fewer calories than their estimated TDEE, creating a calorie deficit.
A moderate calorie deficit is generally more sustainable than an extreme restriction. Your individual calorie needs depend on factors such as age, body size, activity level, health status, and weight-loss goals.
The calorie target shown by this calculator is an estimate and should be adjusted based on your individual progress and needs.
TDEE for Muscle Gain
People who want to gain muscle may consume more calories than their estimated TDEE while following an appropriate resistance-training program.
A calorie surplus combined with adequate protein intake and progressive strength training may help support muscle growth. However, individual calorie and protein needs vary.
Understanding Activity Levels
Your activity level has a significant effect on your estimated TDEE.
Sedentary
Little or no regular exercise.
Lightly Active
Light exercise or physical activity approximately 1–3 days per week.
Moderately Active
Moderate exercise approximately 3–5 days per week.
Very Active
Hard exercise or sports approximately 6–7 days per week.
Extremely Active
Very demanding training or a physically demanding occupation.
Choose the activity level that most closely matches your typical lifestyle rather than your occasional highest level of activity.
FAQ Section
What is a TDEE calculator?
A TDEE calculator estimates the number of calories your body may burn each day based on factors such as age, gender, height, weight, and physical activity level.
How do I calculate my TDEE?
TDEE is commonly estimated by calculating your BMR and multiplying it by an activity factor. This calculator uses the Mifflin–St Jeor equation to estimate BMR before calculating estimated daily energy expenditure.
What is the difference between BMR and TDEE?
BMR estimates the energy your body needs at rest for essential functions. TDEE estimates your total daily calorie expenditure, including physical activity and exercise.
How many calories should I eat to lose weight?
Many people lose weight by consuming fewer calories than they burn, creating a calorie deficit. The appropriate calorie intake varies by individual and should consider factors such as age, body size, activity level, and health.
How many calories should I eat to gain muscle?
Muscle gain often requires adequate calories, sufficient protein, and resistance training. Some people may benefit from eating more calories than their estimated TDEE, but individual needs vary.
Is TDEE the same as maintenance calories?
TDEE is commonly used as an estimate of maintenance calories because it represents the estimated amount of energy you use each day. Actual maintenance calories can vary between individuals.
How accurate is a TDEE calculator?
A TDEE calculator provides an estimate rather than an exact measurement. Your actual calorie needs may vary depending on metabolism, body composition, activity levels, and daily movement.