TDEE Calculator

Calculate your Total Daily Energy Expenditure to optimize your nutrition for your goals

What is Total Daily Energy Expenditure (TDEE)?

TDEE is the total number of calories your body burns each day through basic metabolism, physical activity, and digesting food. Understanding your TDEE is the foundation of any nutrition plan—whether you're trying to lose weight, gain muscle, or maintain your current physique.

Who is this tool for?

This calculator is for anyone looking to optimize their diet for specific goals. Athletes, dieters, bodybuilders, and health-conscious individuals use TDEE calculations to set calorie targets and track progress. It's especially useful when combined with peptide protocols that affect metabolism or appetite.

Your Information

Sex
Male
Female
Age (years)
Height ft/in cm
feet
inches
Weight lbs kg
Activity Level
Goal
Body Fat % (optional)

If provided, uses Katch-McArdle formula for more accurate results

Calculate TDEE

Enter your information and click Calculate to see your TDEE results

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How to Use This Calculator

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 activity and digestion. This is the number you need to know to manage your weight effectively.

How Activity Level Affects TDEE

Your activity level multiplies your BMR to calculate TDEE. Someone who exercises 6-7 days per week may burn 40-50% more calories than someone who is sedentary. Be honest about your activity level — most people overestimate how active they are.

Choosing a Deficit or Surplus

Fat loss: Start with a 10-15% deficit. A 20% deficit is more aggressive and may be harder to sustain. Aim for 0.5-1 lb loss per week.
Muscle gain: Start with a 5-10% surplus. Going higher often leads to unnecessary fat gain. Aim for 0.25-0.5 lb gain per week.

Adjusting Based on Progress

Track your weight weekly (same day, same conditions). After 2-3 weeks, if you're not seeing expected changes, adjust calories by 100-200. Weight fluctuates daily due to water, food, and other factors — focus on the weekly trend, not daily numbers.

Frequently Asked Questions

Common questions about TDEE, BMR, and calorie planning

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you plan nutrition for your specific goals.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body needs just to maintain basic functions while at rest—breathing, circulation, cell production. TDEE adds your activity level on top of BMR to give you total daily calorie needs.

How do I use TDEE for weight loss?

To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day typically results in about 1 pound of weight loss per week. Our calculator shows suggested calorie targets for different deficit levels.

How do I use TDEE for muscle gain?

To gain muscle, eat more calories than your TDEE (a caloric surplus) while following a strength training program. A surplus of 250-500 calories per day supports muscle growth while minimizing fat gain.

How accurate is this calculator?

TDEE calculators provide estimates based on population averages. Individual metabolism varies. Use the result as a starting point, then adjust based on your actual results over 2-4 weeks. If your weight isn't changing as expected, adjust calories by 100-200.

How do I choose my activity level?

Be honest about your typical week. Sedentary = desk job, minimal exercise. Light = 1-3 workouts/week. Moderate = 3-5 workouts/week. Very Active = 6-7 intense workouts or physical job. Athlete = twice-daily training or very physical job + exercise.

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Disclaimer: This calculator provides estimates for educational purposes only and is not medical advice. Individual caloric needs vary based on many factors. Consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.