TDEE Calculator
Calculate Your Total Daily Energy Expenditure
Estimate your Total Daily Energy Expenditure (TDEE) and get personalized calorie recommendations for weight maintenance, loss, and gain. TDEE is the total number of calories you burn each day, including all activities and bodily functions.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total energy that a person uses in a day, including basal metabolic rate (BMR), activity, and the thermic effect of food. TDEE is a key number for weight management and fitness planning.
How is TDEE calculated?
- BMR: The minimum energy needed to maintain vital organs at rest. Calculated using the Mifflin-St Jeor equation.
- Activity Level: Multiplies BMR by a factor based on your daily activity and exercise.
- Thermic Effect of Food: The energy used to digest and process food, typically about 10% of intake.
Activity Level Definitions
- Sedentary: Little or no exercise
- Light: Exercise 1-3 times/week
- Moderate: Exercise 4-5 times/week
- Active: Daily exercise or intense exercise 3-4 times/week
- Very Active: Intense exercise 6-7 times/week
- Extra Active: Very intense exercise daily, or physical job
Why is TDEE important?
Knowing your TDEE helps you set calorie targets for weight loss, maintenance, or gain. It is the foundation for any effective nutrition or fitness plan.
Disclaimer
These calculations are estimates. Individual needs may vary. Consult a healthcare provider for personalized advice.