TDEE Calculator
Calculate your Total Daily Energy Expenditure to optimize your diet for any goal
TDEE Calculator
Calculate your Total Daily Energy Expenditure to optimize your diet for any goal
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your basal metabolic rate (BMR) plus calories burned through physical activity and digestion. Knowing your TDEE is essential for effective weight management.
Understanding Activity Levels
Your activity level significantly impacts your TDEE. Be honest when selecting - most people overestimate their activity. If unsure, choose a lower level and adjust based on results after 2-3 weeks.
Using TDEE for Your Goals
For fat loss, eat 300-500 calories below your TDEE. For muscle gain, eat 200-300 calories above. Track your weight weekly and adjust calories if progress stalls.