Total Daily Energy Expenditure (TDEE) Calculator

TDEE is the total number of calories your body burns in a 24-hour period, including your Basal Metabolic Rate (BMR) plus all physical activity, exercise, and the thermic effect of food. It represents your complete daily energy expenditure.

BMR is the calories your body burns at complete rest for basic functions. TDEE includes BMR plus calories burned through daily activities, exercise, and digesting food. TDEE is always higher than BMR unless you're completely sedentary.

Choose the level that best represents your average weekly activity, not your most active days. If uncertain, start with a lower activity level and adjust based on results. Sedentary: desk job, no exercise. Light: light exercise 1-3 days/week. Moderate: moderate exercise 3-5 days/week. Active: intense exercise 6-7 days/week. Very Active: intense exercise twice daily or very physical job.

TDEE calculators provide estimates within 10-20% accuracy for most people. Actual TDEE varies based on genetics, muscle mass, hormones, and daily activity variations. Use the calculator as a starting point and adjust based on your real-world results over 2-4 weeks.

For sustainable weight loss, create a moderate calorie deficit of 10-20% below your TDEE (typically 250-500 calories less per day). This allows for steady fat loss of 0.5-1 kg per week while preserving muscle mass and energy levels. Avoid going below your BMR.

For muscle gain, eat 10-20% above your TDEE (typically 250-500 calories more per day). This caloric surplus, combined with resistance training, supports muscle growth. Eating too much above TDEE leads to excess fat gain.

It depends on your goal. TDEE already includes your regular exercise. If you do additional intense workouts beyond your normal routine, you may need to eat more. For weight loss, don't eat back all exercise calories. For maintenance or muscle gain, ensure you're meeting your TDEE with the extra activity included.

Recalculate your TDEE every 5-10 kg of weight change, when your activity level changes significantly, or every 2-3 months. As you lose or gain weight, your TDEE changes and your calorie intake should be adjusted accordingly.