TDEE Calculator (Total Daily Energy Expenditure)

How It Works

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It combines your Basal Metabolic Rate (BMR) with the energy you spend on physical activity and digestion. The standard approach multiplies BMR by an activity factor: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for very active, and 1.9 for extremely active individuals. To lose weight, eat below your TDEE — a 500-calorie daily deficit produces roughly one pound (0.45 kg) of fat loss per week. To gain muscle, eat slightly above TDEE (200-400 calories surplus) while resistance training. Your TDEE is not fixed — it changes with your weight, muscle mass, activity level, and even the seasons.