Our Total Daily Energy Expenditure (TDEE) calculator helps you determine how many calories your body needs each day based on your age, gender, weight, height, and activity level. This essential tool is perfect for weight management, fitness planning, and nutritional guidance.

What is TDEE?

TDEE represents the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and calories burned through physical activity. It's the foundation for setting calorie goals for weight loss, maintenance, or muscle gain.

Components of TDEE

• BMR (Basal Metabolic Rate): Calories burned at rest for basic bodily functions
• Physical Activity: Calories burned through exercise and daily movement
• Thermic Effect of Food: Calories burned digesting and processing food
• Non-Exercise Activity Thermogenesis (NEAT): Calories from daily activities

Activity Level Guidelines

• Sedentary: Little or no exercise, desk job
• Light: Light exercise 1-3 days/week
• Moderate: Moderate exercise 3-5 days/week
• Active: Hard exercise 6-7 days/week
• Very Active: Very hard exercise, physical job

How to Use

Enter your age, gender, weight, height, and select your activity level. The calculator will compute your BMR and TDEE, then provide calorie targets for different weight goals including weight loss, maintenance, and weight gain.

Calorie Goals Explained

• Weight Loss: 500 calorie deficit for 1 lb/week loss
• Mild Weight Loss: 250 calorie deficit for 0.5 lb/week loss
• Maintenance: Match your TDEE exactly
• Mild Weight Gain: 250 calorie surplus for 0.5 lb/week gain
• Weight Gain: 500 calorie surplus for 1 lb/week gain

Why TDEE Matters

Understanding your TDEE is crucial for effective weight management. Eating below your TDEE leads to weight loss, while eating above it leads to weight gain. This calculator helps you set realistic, sustainable calorie goals based on your individual needs and lifestyle.