TDEE Calculator

The TDEE Calculator on CalorieCalculator.com estimates your Total Daily Energy Expenditure (TDEE), which represents the total number of calories you burn each day based on your activity level. This tool is essential for planning your calorie intake to achieve fitness goals like weight loss, maintenance, or muscle gain.

Step-by-Step Guide

1. Enter your weight in kilograms (e.g., 70 kg). Use a recent measurement.
2. Input your height in centimeters (e.g., 175 cm). Measure without shoes.
3. Provide your age in years (e.g., 30 years) for accurate BMR calculation.
4. Select your gender (Male or Female) from the dropdown menu.
5. Choose your activity level from Sedentary (minimal exercise) to Very Active (intense exercise and physical job).
6. Click “Calculate Now” to compute your TDEE instantly.
7. Review your TDEE result and tips for applying it to your fitness goals.
8. Use “Calculate Again” to adjust inputs or update your activity level.

The calculator first computes your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation, then multiplies it by an activity factor to estimate your TDEE. The result reflects the calories you need to maintain your current weight. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. This tool helps you set a baseline for nutrition planning and pairs well with our Calorie Calculator for goal-specific adjustments.

Use your TDEE to create a balanced diet and exercise plan. Regularly reassess your TDEE as your weight or activity level changes to ensure your calorie intake aligns with your objectives.