Calculate your Total Daily Energy Expenditure (TDEE) effortlessly with our TDEE Calculator.
This calculator can be used to estimate your Total Daily Energy Expenditure (TDEE).
Result
The estimated TDEE or body weight maintenance energy requirement is Calories per day.
BMI Score: kg/m² (), Healthy BMI Range: 18.5 – 25 kg/m²
Energy intake to lose weight:
| Weight Loss Type | Weight Loss Rate | Calories/Day |
|---|---|---|
| Mild weight loss | 0.25 kg/week | |
| Weight loss | 0.5 kg/week |
Please consult with a doctor when losing 1 kg or more per week since it requires that you consume less than the minimum recommendation of 1,500 calories a day.
Energy intake to gain weight:
| Weight Gain Type | Weight Gain Rate | Calories/Day |
|---|---|---|
| Mild weight gain | 0.25 kg/week | |
| Weight gain | 0.5 kg/week | |
| Fast weight gain | 1 kg/week |
Related
What Is a TDEE Calculator?
A TDEE Calculator helps you estimate how many calories your body burns per day, including all activities like walking, working, exercising, and even sleeping. TDEE stands for Total Daily Energy Expenditure, and it’s one of the most accurate tools to help you plan your weight goals.
Whether you want to lose weight, gain muscle, or maintain your current body, calculating your TDEE is the first step.
Why TDEE Matters
Your TDEE shows the exact number of calories you need daily to maintain your current weight. Once you know this number, you can:
- Create a personalized weight loss or gain plan
- Adjust your calorie intake based on your goals
- Set fitness and diet targets that match your lifestyle
How Is TDEE Calculated?
TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) with your activity level:
TDEE = BMR × Activity Multiplier
Activity Level Multipliers:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days a week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days a week |
| Very Active | 1.725 | Hard exercise 6–7 days a week |
| Super Active | 1.9 | Physically demanding job or 2× training |
Example TDEE Calculation
Let’s say you are a 30-year-old woman, weighing 60 kg, 165 cm tall, and moderately active.
- Calculate BMR using Mifflin-St Jeor formula
BMR = 10 × 60 + 6.25 × 165 – 5 × 30 – 161 = 1345.25 - Multiply BMR with activity factor
TDEE = 1345.25 × 1.55 = 2085.13 calories/day
So, you need about 2085 calories daily to maintain your weight.
Use TDEE for Weight Goals
| Goal | Strategy |
|---|---|
| Maintain Weight | Eat your TDEE calories |
| Lose Weight | Subtract 10–25% from TDEE |
| Gain Weight | Add 10–20% to your TDEE |
Key Features of Our TDEE Calculator
- Uses accurate BMR and activity level data
- Mobile-friendly & responsive design
- Privacy-first: No data is stored or shared
- Supports Metric & Imperial units
- Instant results with clear interpretation
Frequently Asked Questions (FAQs)
Q1. What is a good TDEE?
A: A good TDEE depends on your weight, age, height, gender, and activity level. It’s personalized.
Q2. How is TDEE different from BMR?
A: BMR is calories burned at rest. TDEE includes all daily activities, making it a full-body calorie estimate.
Q3. Can I lose weight with TDEE?
A: Yes. Eat 10–25% fewer calories than your TDEE to lose fat steadily and safely.
Q4. How often should I recalculate TDEE?
A: Every time your weight, activity level, or goals change.
Q5. Is the TDEE calculator free?
A: 100% free and no registration needed.