Total Daily Energy Expenditure (TDEE) Calculator

A TDEE Calculator uses your Basal Metabolic Rate (BMR), which is the calories burned at rest, and multiplies it by an activity factor based on your lifestyle (sedentary, lightly active, moderately active, etc.). This gives you an estimate of your total daily calorie burn.

Knowing your TDEE is crucial for managing your weight. If you consume fewer calories than your TDEE, you’ll lose weight. If you consume more, you’ll gain weight. It’s a foundational tool for creating personalized diet and fitness plans.

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic functions at rest, while TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through physical activity, digestion, and other daily tasks.

A TDEE Calculator provides a close estimate based on your inputs, but individual factors like genetics, muscle mass, and metabolism can affect accuracy. For precise results, consider consulting a dietitian or using advanced metabolic testing.

Yes, a TDEE Calculator is an excellent tool for weight loss. By consuming 500–1000 calories less than your TDEE daily, you can achieve a safe and sustainable weight loss of 1–2 pounds per week.

An activity factor represents your daily physical activity level. Common factors include:

• Sedentary (1.2)

• Lightly active (1.375)

• Moderately active (1.55)

• Very active (1.725)

• Extremely active (1.9)

Yes, to gain muscle, you need to consume more calories than your TDEE. A TDEE Calculator helps you determine your maintenance calories, and you can add 250–500 calories daily to support muscle growth while minimizing fat gain.

Recalculate your TDEE whenever your weight, activity level, or fitness goals change significantly. For example, if you lose 10 pounds or start a new workout routine, update your TDEE to reflect these changes.

A calorie deficit occurs when you consume fewer calories than your TDEE. This forces your body to use stored fat for energy, leading to weight loss. A TDEE Calculator helps you determine the right deficit for your goals.

As you age, your metabolism slows down, and your TDEE decreases. This is due to a natural decline in muscle mass and physical activity. A TDEE Calculator accounts for age to provide accurate estimates.

A TDEE Calculator provides estimates and may not account for individual variations like hormonal imbalances, medical conditions, or extreme activity levels. For personalized advice, consult a healthcare professional.