TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) including BMR and activity level. Determine calorie needs for weight loss, maintenance, or muscle building with precise macros.
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Enter weight in kilograms
Enter height in centimeters
Your TDEE Results
Weight Management Goals
🎯 Maintain Current Weight
Consume this amount to maintain your current weight.
📉 Weight Loss Goals
Mild Weight Loss (Recommended)
Expected loss: 0.25 kg/week (0.5 lbs/week) - Easiest to maintain
Moderate Weight Loss
Expected loss: 0.5 kg/week (1 lb/week) - Balanced approach
Aggressive Weight Loss
Expected loss: 1 kg/week (2 lbs/week) - Harder to sustain
📈 Weight Gain Goals
Mild Weight Gain (Lean Bulk)
Expected gain: 0.25 kg/week (0.5 lbs/week) - Minimal fat gain
Moderate Weight Gain
Expected gain: 0.5 kg/week (1 lb/week) - Balanced approach
Aggressive Weight Gain (Bulk)
Expected gain: 1 kg/week (2 lbs/week) - Fast mass gain
⚠️ Important Guidelines
- Never eat below your BMR (1618 cal) for extended periods
- Minimum recommended: 1200 cal/day for women, 1500 cal/day for men
- Adjust calories every 10-15 lbs (5-7 kg) of weight change
- These are estimates - monitor your progress and adjust accordingly
- Consult a healthcare provider before major dietary changes
Understanding TDEE (Total Daily Energy Expenditure)
Your TDEE is the total number of calories you burn each day, combining your Basal Metabolic Rate (BMR) with calories burned through physical activity and the thermic effect of food (TEF). This is your complete calorie picture.
Components of TDEE
- BMR (60-75%): Calories burned at rest for basic body functions
- Physical Activity (15-30%): Exercise and daily movement
- Thermic Effect of Food (10%): Calories burned digesting food
- NEAT: Non-Exercise Activity Thermogenesis (fidgeting, standing, etc.)
Activity Level Guide
- Sedentary (×1.2): Desk job, minimal movement, little/no exercise
- Lightly Active (×1.375): Light exercise 1-3 days/week, some walking
- Moderately Active (×1.55): Moderate exercise 3-5 days/week
- Very Active (×1.725): Hard exercise 6-7 days/week or physical job
- Extra Active (×1.9): Very intense training daily + physical job
Using TDEE for Your Goals
- Weight Loss: Eat 10-20% below TDEE (250-500 cal deficit)
- Weight Maintenance: Eat at your TDEE level
- Weight Gain/Muscle: Eat 10-15% above TDEE (250-500 cal surplus)
- 1 lb/week change: ±500 calories from TDEE daily
- 1 kg/week change: ±1000 calories from TDEE daily
Important Considerations
- TDEE is an estimate - individual metabolism varies by 10-15%
- Track your weight for 2-4 weeks and adjust calories accordingly
- TDEE decreases as you lose weight - recalculate regularly
- Don't eat below BMR - this can slow metabolism and cause health issues
- Quality of calories matters - focus on nutrient-dense whole foods
- Consider macronutrient distribution (protein, carbs, fats) alongside total calories