TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE)—the calories your body burns daily including all activities.
Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus calories from daily activities and exercise. TDEE = BMR × Activity Factor. The activity factor ranges from 1.2 (sedentary) to 1.9 (athlete). To maintain weight, consume calories equal to TDEE. To lose weight, create a deficit of 300-500 calories (resulting in 0.5-1 kg loss weekly). To gain weight/muscle, add 300-500 calories surplus. Your TDEE varies based on your lifestyle, and it's important to track actual results and adjust accordingly. More active individuals have higher TDEE due to increased calorie expenditure from exercise and daily movement.