TDEE Calculator - Total Daily Energy Expenditure Calculator
Calculate Your Total Daily Calorie Needs
This tool helps you calculate your Total Daily Energy Expenditure (TDEE) - the total number of calories you burn per day including all activities and exercise. TDEE is essential for setting accurate calorie goals for weight management.
TDEE Calculator
Calculate Your Total Daily Energy Expenditure
Key Points About TDEE
- •TDEE includes your BMR plus calories burned through physical activity, exercise, and daily movements.
- •Activity level significantly impacts TDEE - sedentary individuals may have TDEE 20% higher than BMR, while very active people can have TDEE 90% higher.
- •TDEE provides the foundation for creating calorie deficits (weight loss) or surpluses (weight gain).
- •A safe weight loss rate is 0.5-1 kg per week, requiring a daily deficit of 500-1000 calories.
- •TDEE can vary day-to-day based on activity, so consider using weekly averages for planning.
How to Use the TDEE Calculator
- 1Enter your BMR (use our BMR calculator if you don't know it)
- 2Select your activity level that best describes your lifestyle
- 3Click "Calculate TDEE" to get your total daily energy expenditure
- 4Review the calorie goals for different weight management objectives
- 5Use the results to plan your daily calorie intake
- 6Adjust based on your progress and goals over time
Frequently Asked Questions
What is TDEE and how is it different from BMR?
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day including all activities, while BMR is just the calories needed for basic functions at rest. TDEE = BMR × Activity Factor.
How do I choose the right activity level?
Be honest about your actual activity. Sedentary means desk job with little exercise. Light activity includes walking or light exercise 1-3 days/week. Moderate is regular exercise 3-5 days/week. Active is intense exercise 6-7 days/week.
Can I eat exactly my TDEE calories?
Eating your TDEE calories should maintain your current weight. For weight loss, eat 500-1000 calories below TDEE. For weight gain, eat 250-500 calories above TDEE.
How accurate is the TDEE calculation?
TDEE calculations are estimates. Individual metabolism can vary by 10-15%. Use TDEE as a starting point and adjust based on your actual weight changes over 2-4 weeks.
Should I recalculate TDEE regularly?
Yes, recalculate when your weight changes significantly (5+ kg), activity level changes, or every 4-6 weeks during active weight management.