TDEE (Total Daily Energy Expenditure) Calculator

Calculate your TDEE to understand how many calories you need to maintain, lose, or gain weight. Simply enter your details and see instant results.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is an estimate of the total number of calories your body burns in a day (including your activity). It is calculated based on your BMR + Activity Level.

Why is the TDEE Important?

• Weight loss: Eat fewer calories than you normally would (calorie deficit).
• Weight gain: Consume more calories than you burn (calorie surplus).
• Weight maintenance: Eat calories equal to your TDEE.

How to use the TDEE?

• Fat Loss: TDEE – 500 calories/day (approx. 0.5 kg fat loss per week)
• Muscle Gain: TDEE + 300–500 calories/day (slow lean bulk)
• Maintenance: Eat calories equal to your TDEE.

⚠️ Note: TDEE is an estimation of how many calories you should consume to maintain your current weight. Results depend on your genetics, hormones, body composition, and metabolism. Consult a certified fitness coach or nutritionist for personalized diet and workout planning.