Energy Calculator

TDEE Calculator

Estimate how many calories you burn per day including normal activity, workouts, movement, and daily life.

Calculate Your TDEE

TDEE means Total Daily Energy Expenditure.

Gender

Age

Height

Height (cm)

Weight

Weight (kg)

Activity Level

Estimated TDEE — kcal/day

BMR —

Per Week —

Light Deficit —

Small Surplus —

Your result will appear here after calculation.

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including rest, movement, exercise, and daily activity.

BMR vs TDEE

BMR is the number of calories your body burns at rest. TDEE includes BMR plus your daily movement and exercise. That is why TDEE is usually higher than BMR.

Activity Level Guide

Sedentary: little movement, desk lifestyle
Light: light exercise 1–3 times per week
Moderate: regular training 3–5 times per week
High: frequent training or active lifestyle
Very active: hard training or physical job

How to Use TDEE

Use your TDEE as a starting point:

eat around TDEE to maintain weight
eat slightly below TDEE to lose weight
eat slightly above TDEE to gain weight

FAQ

Is TDEE exact?

No. It is an estimate and may need adjustment based on real-life progress.

Can I use TDEE for fat loss?

Yes. A moderate calorie deficit below TDEE is commonly used for fat loss.

Why is TDEE important?

It helps you understand how much energy your body uses each day.

What Affects TDEE?

Your Total Daily Energy Expenditure depends on several factors including body weight, height, age, muscle mass, activity level, and exercise frequency.

Active people usually burn more calories than sedentary individuals because movement, workouts, and physical activity increase daily energy use.

Calories and Activity Levels

Different activity levels can greatly affect how many calories your body burns each day. Athletes and physically active people usually have much higher TDEE values than people with desk jobs or low movement.

Walking and daily movement increase calorie burn.

Strength training can help build muscle and support metabolism.

Cardio exercise may increase total daily calorie expenditure.

Sleep and recovery also affect energy balance.

TDEE Calculator FAQ

Can TDEE change over time?

Yes. Weight changes, muscle gain, aging, and activity changes can all affect TDEE.

Should I eat exactly at my TDEE?

TDEE is an estimate. Some people adjust calories slightly depending on goals and progress.

Why is TDEE important for fitness?

TDEE helps estimate how many calories your body uses daily and is often used for weight loss, muscle gain, and nutrition planning.

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