TDEE Calculator

Estimate your Total Daily Energy Expenditure based on your age, height, weight, and activity level.

Age:
Gender: Male Female
Height (cm):
Weight (kg):
Activity Level: Sedentary (little to no exercise) Lightly active (light exercise/sports 1–3 days/week) Moderately active (moderate exercise 3–5 days/week) Very active (hard exercise 6–7 days/week) Extra active (very intense training, physical job)

Calculate TDEE

TDEE Calculator: How Many Calories Should You Eat Per Day?

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure. It’s the total number of calories your body burns in one day, including your resting metabolism (BMR), daily movement, workouts, and even digestion. Knowing your TDEE helps you understand how many calories to consume for your goals — maintaining weight, losing fat, or building muscle.

Why Is TDEE Important?

If you’ve ever wondered, “How many calories should I eat per day?” — the answer depends on your TDEE.

For example:

• If you eat more than your TDEE → weight gain.
• If you eat less than your TDEE → weight loss.
• If you eat around your TDEE → weight maintenance.

Fitness coaches, dietitians, and doctors use TDEE to build personalized nutrition plans.

How Is TDEE Calculated?

TDEE is based on:

• Age
• Gender
• Height
• Weight
• Activity Level

First, you calculate your BMR (Basal Metabolic Rate) — the calories your body burns at rest. Then, you multiply it by an activity factor, depending on how active you are during the day.

Example Activity Levels:

• Sedentary (office job, no exercise): x1.2
• Lightly active (1–3 workouts/week): x1.375
• Moderately active (3–5 workouts/week): x1.55
• Very active (daily training): x1.725
• Extra active (hard training + physical job): x1.9

Your TDEE = BMR × Activity Factor

Use our free TDEE Calculator above to get your personalized result instantly.

How Many Calories Should I intake daily?

Your TDEE gives you a starting point. Based on your goal:

• ✅ Maintain weight → Eat at TDEE
• 🔥 Lose weight → Eat ~10–20% below TDEE
• 💪 Gain muscle → Eat ~10–15% above TDEE

Example:
If your TDEE is 2,200 kcal/day:

• For fat loss → ~1,800–2,000 kcal/day
• For maintenance → ~2,200 kcal/day
• For bulking → ~2,400–2,500 kcal/day

TDEE vs. Calorie Counting

TDEE helps you understand your caloric needs, while calorie counting enables you to track your consumption. They work best together:

1. Use TDEE to know your target.
2. Use apps (e.g., MyFitnessPal) to log meals.
3. Adjust intake based on real progress.

Best Tips to Reach Your TDEE Goals

• Focus on whole foods: protein, fiber, and healthy fats help you feel full.
• Avoid liquid calories and snacks that don’t satisfy.
• Stay consistent — your body responds to trends, not single meals.
• Adjust based on real results every 2–4 weeks.

Who Can Use a TDEE Calculator?

Everyone, especially:

• People starting a fitness or weight loss journey
• Athletes and gym-goers
• Nutrition and wellness coaches
• Anyone who wants to understand their body better

Our calculator is 100% free and doesn’t require a sign-up. Try it now and take control of your wellness goals.