What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a single day. This TDEE calculator helps you determine exactly how many calories you need to consume to maintain your current weight, lose weight, or build muscle.
Your TDEE is calculated by taking your BMR (Basal Metabolic Rate) and multiplying it by an activity factor. Understanding your TDEE is crucial for achieving your fitness goals effectively.
BMR vs TDEE: What's the Difference?
BMR (Basal Metabolic Rate)
The number of calories your body burns at complete rest just to keep vital organs functioning (breathing, blood circulation, cell growth).
TDEE (Total Daily Energy Expenditure)
Your BMR plus the calories burned through physical activity, exercise, and the thermic effect of food.
How to Use This Calorie Calculator
- Enter your details: Input your age, gender, height, and weight.
- Choose your activity level: Be honest about your daily movement.
- Sedentary: Office job, little to no exercise.
- Light Activity: Light exercise 1-3 days per week.
- Moderate Activity: Moderate exercise 3-5 days per week.
- Active: Heavy exercise 6-7 days per week.
- Get your results: See your maintenance calories and macro breakdown.
Calorie Deficit for Weight Loss
To lose weight, you need to eat fewer calories than your TDEE. This is known as a calorie deficit. A safe and sustainable calorie deficit is typically 500 calories below your TDEE, which results in roughly 1lb (0.45kg) of weight loss per week.
Our calorie deficit calculator automatically provides these numbers for you in the "Weight Loss" tab of your results.