Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day. This tool helps you determine the right calorie intake for weight loss, maintenance, or muscle gain based on your activity level.
Your Total Daily Energy Expenditure
0
calories per day
Calorie Recommendations
Weight Loss (0.5 kg/week)0
Aggressive Weight Loss (1 kg/week)0
Maintenance0
Weight Gain (0.5 kg/week)0
Aggressive Weight Gain (1 kg/week)0
How to Use This Calculator
Enter your age, gender, weight, and height to calculate your BMR automatically
Alternatively, if you already know your BMR, you can enter it directly
Select your activity level based on your typical weekly exercise routine
Click "Calculate TDEE" to see your results and calorie recommendations
Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) and calories burned through physical activity. This calculator uses the Mifflin-St Jeor equation to estimate your BMR and multiplies it by your activity level to determine your TDEE.
Calorie Recommendations Explained
Weight Loss: A deficit of 500 calories/day results in approximately 0.5 kg of weight loss per week
Aggressive Weight Loss: A deficit of 1000 calories/day for faster results (not recommended for extended periods)
Maintenance: Eat at your TDEE to maintain your current weight
Weight Gain: A surplus of 500 calories/day for gradual muscle gain
Aggressive Weight Gain: A surplus of 1000 calories/day for faster mass gain
Important Disclaimer
This calculator provides estimates based on general formulas. Individual results may vary based on factors like muscle mass, genetics, and metabolism. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.