TDEE Calculator

This calculator will help you estimate your Total Daily Expenditure (TDEE).

Modify the values and click the calculate button to use

Gender: Male Female
Age:

Height:
cm inches

Weight:
kg lbs

Activity Level: Sedentary (little or no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (very hard exercise or physical job)
Calculate TDEE

Your Total Daily Energy Expenditure (TDEE) is: calories.

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What is Total Daily Energy Expenditure (TDEE)?

TDEE stands for Total Daily Energy Expenditure. It refers to the number of calories that an individual burns or expends in a day, taking into account their basal metabolic rate (BMR) as well as any physical activity or exercise they engage in.

What is BMR?

Your basal metabolic rate is the number of calories your body needs to function at rest, such as to keep your heart beating, your lungs breathing, and your organs functioning. Physical activity, such as exercise or even just moving around, increases your energy expenditure, and thus increases your TDEE. Other factors such as age, gender, weight, and height also play a role in determining your TDEE.

Knowing your TDEE can be useful for weight management purposes, as it helps you determine the number of calories you need to consume to maintain your current weight or to reach your weight loss goals.

Why is TDEE important for weight loss and muscle gain?

TDEE, or Total Daily Energy Expenditure, is an essential concept to understand for anyone looking to achieve weight loss or muscle gain goals. Essentially, TDEE refers to the total number of calories that an individual burns in a day, including calories burned through exercise and other physical activity, as well as calories burned simply through existing (i.e. basal metabolic rate). By calculating your TDEE, you can determine the appropriate daily calorie intake needed to either create a caloric deficit for weight loss or a caloric surplus for muscle gain. This information is critical for creating a healthy and sustainable nutrition plan that aligns with your goals, and can help ensure that you are consuming the right amount of calories to support your body's needs while also achieving the results you desire.