TDEE Calculator: Calculate Your Daily Calorie Needs
Ultimate TDEE Calculator
Discover Your Total Daily Energy Expenditure to Master Your Fitness Goals
Your Results
Your Maintenance Calories
0 kcal / day
This is the total number of calories your body needs to maintain your current weight. Your Basal Metabolic Rate (BMR) is 0 kcal/day.
For Weight Loss
0 kcal
A 15-20% deficit is a healthy start.
Protein: 0g
Fats: 0g
Carbs: 0g
For Maintenance
0 kcal
Balanced macros to maintain weight.
Protein: 0g
Fats: 0g
Carbs: 0g
For Weight Gain
0 kcal
A 10-15% surplus for lean muscle gain.
Protein: 0g
Fats: 0g
Carbs: 0g
The Ultimate Guide to Your TDEE (Total Daily Energy Expenditure)
Welcome to the most comprehensive TDEE Calculator on the internet. If you've ever wondered, "How many calories should I eat a day?" you've come to the right place. Understanding your Total Daily Energy Expenditure (TDEE) is the single most important step in taking control of your health, fitness, and body composition. This tool is designed not just to give you a number, but to empower you with the knowledge to use that number effectively.
What is TDEE (Total Daily Energy Expenditure)?
In simple terms, your TDEE is the total number of calories you burn in a 24-hour period. It's your body's complete energy budget. Whether you want to lose fat, build muscle, or simply maintain your current weight, it all starts with knowing your TDEE. This "magic number" is determined by four key components:
- Basal Metabolic Rate (BMR): This is the energy your body burns at complete rest to keep your vital organs functioning (e.g., breathing, circulation, cell production). It's the calories you'd burn if you stayed in bed all day. BMR is the largest contributor to your TDEE, typically accounting for 60-75% of your total calorie burn. Our calculator uses the highly accurate Mifflin-St Jeor equation to determine this.
- Thermic Effect of Food (TEF): Your body uses energy to digest, absorb, and metabolize the food you eat. This process accounts for about 10% of your daily calorie expenditure. Protein has a higher thermic effect than carbs and fats, meaning your body works harder to process it.
- Exercise Activity Thermogenesis (EAT): This is the energy you burn during intentional exercise, like running, lifting weights, or playing sports. This is the component that varies most from person to person based on their workout routines.
- Non-Exercise Activity Thermogenesis (NEAT): This is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It includes calories burned from daily activities like walking to your car, typing, fidgeting, and even maintaining posture. NEAT is a powerful and often underestimated factor in your total calorie burn!
Your TDEE is the sum of all these components: TDEE = BMR + TEF + EAT + NEAT. Our calculator simplifies this by taking your BMR and multiplying it by an "activity level" that estimates your combined EAT and NEAT.
How Our TDEE Calculator Works: The Science Behind the Numbers
This isn't just a random number generator. Our TDEE calculator uses established scientific principles to provide a highly accurate estimate of your energy needs. Here’s the step-by-step process:
- Step 1: Calculate Your BMR. We use the Mifflin-St Jeor formula, which is considered the gold standard by health professionals and is more accurate than the older Harris-Benedict equation.
- For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5
- For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161
- Step 2: Apply the Activity Multiplier. We take your BMR and multiply it by the activity level you select. Be honest with your selection for the most accurate results:
- Sedentary: Desk job with very little to no physical activity.
- Lightly Active: Light exercise or sports 1-3 days per week.
- Moderately Active: Moderate exercise or sports 3-5 days per week.
- Very Active: Hard exercise or sports 6-7 days per week.
- Extremely Active: Very hard daily exercise or a physically demanding job (e.g., construction worker, professional athlete).
- Step 3: Calculate Goal-Oriented Calories & Macronutrients. This is where our tool excels. We don't just give you one number; we give you a plan.
- Weight Loss (Caloric Deficit): We calculate a 15-20% calorie reduction from your TDEE. This is a sustainable deficit that promotes fat loss while preserving muscle mass.
- Maintenance: This is your TDEE, perfect for maintaining your current physique.
- Weight Gain (Caloric Surplus): We calculate a 10-15% calorie increase over your TDEE. This provides a "lean bulk" surplus, fueling muscle growth while minimizing fat gain.
How to Use This TDEE Calculator for Best Results
Using our tool is simple and intuitive. Follow these steps to get your personalized energy plan:
- Select Your Units: Choose between Metric (kg, cm) or Imperial (lbs, ft, in) using the convenient toggle switch.
- Enter Your Personal Details: Input your gender, age, weight, and height. The form will adjust automatically based on your unit selection.
- Choose Your Activity Level: Select the option that best describes your weekly activity from the dropdown menu.
- Click "Calculate Now": The magic happens! Your results will be instantly displayed in a clean, easy-to-read format.
Understanding Your Results: Putting Knowledge into Action
Your results are divided into clear sections to guide you on your fitness journey.
- Your Maintenance Calories (TDEE): This is the cornerstone number. Eating this many calories per day should, on average, keep your weight stable.
- Your Basal Metabolic Rate (BMR): This is a fascinating number that shows you the baseline energy your body needs just to exist.
- Goal-Specific Plans: Here's your action plan. We provide not just the target calories for weight loss, maintenance, and gain, but also a suggested macronutrient split.
Frequently Asked Questions (FAQ)
How accurate is this TDEE calculator?
This calculator provides a very accurate scientific estimate based on the data you provide. However, it's important to remember that it's still an estimate. Every individual's body is unique. The best approach is to use this TDEE result as your starting point. Follow the calorie target for 2-3 weeks and monitor your weight. If your weight is stable, you've found your perfect maintenance level! If you're losing or gaining weight faster or slower than desired, adjust your calorie intake by 100-200 calories and reassess.
Why are my results different from another website's calculator?
Different calculators may use different formulas. Many older tools still use the Harris-Benedict equation, which can be less accurate for certain demographics. Our tool uses the more current and widely accepted Mifflin-St Jeor equation. Minor differences can also arise from the specific activity multipliers used.
What are macronutrients (macros)?
Macronutrients are the three main types of nutrients that provide your body with energy: Protein, Carbohydrates, and Fats. Protein (4 calories per gram): Essential for building and repairing tissues, including muscle. Carbohydrates (4 calories per gram): The body's primary source of fuel. Fats (9 calories per gram): Crucial for hormone production, vitamin absorption, and overall health.
How often should I recalculate my TDEE?
It's a good idea to recalculate your TDEE every time you have a significant change in your body weight (a loss or gain of 5-10 lbs or ~5kg) or if your daily activity level changes dramatically (e.g., you start a new, more active job or begin a new workout program).
Disclaimer: The information provided by this TDEE calculator is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your health objectives.
