TDEE Calculator

Understanding Your TDEE

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier. Your BMR is the number of calories your body needs to accomplish its most basic, life-sustaining functions. Knowing your TDEE is a valuable first step in managing your weight, as it allows you to set a precise calorie target.

The calculation is based on the Harris-Benedict equation, a formula that uses your age, gender, height, and weight to determine your BMR. This calculator then adjusts that BMR based on the activity level you select. The activity levels range from sedentary (little or no exercise) to extra active (very hard physical job or elite athlete). Being honest and accurate with your activity level is key to getting a useful TDEE estimate. This figure represents the number of calories you would need to consume to maintain your current weight.

Once you know your TDEE, you can adjust your calorie intake to meet your goals. To lose weight, you need to consume fewer calories than your TDEE, creating a calorie deficit. A deficit of 500 calories per day is a common and sustainable target, leading to about one pound of weight loss per week. To gain weight, you need to consume more calories than your TDEE, creating a calorie surplus. This calculator provides suggestions for both scenarios, giving you a clear path to start your journey. For more detailed health metrics, consider using our BMI Calculator as well.