TDEE Calculator
Find out your Total Daily Energy Expenditure — the number of calories your body burns each day based on your activity level.
TDEE Calculator
BMR
1699
kcal/day — calories at complete rest
TDEE
2633
kcal/day — with moderate activity
All activity levels:
Use your TDEE as a starting point. For weight loss, subtract 300-500 calories. For muscle gain, add 200-300 calories. Then use our Macro Calculator to set your protein, carb, and fat targets.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) plus the calories you burn through physical activity, exercise, and digestion.
How to Use TDEE for Your Goals
-300 to -500
Weight Loss
Calories below TDEE for steady fat loss (~0.5 kg/week)
TDEE
Maintenance
Eat at your TDEE to maintain current weight
+200 to +300
Muscle Gain
Calories above TDEE with plenty of protein
What Affects Your TDEE?
Age
Metabolism slows with age due to muscle loss
Sex
Men typically have higher TDEE due to more muscle mass
Weight & Height
Larger bodies burn more calories
Activity Level
The biggest variable — exercise makes a huge difference
Once you know your TDEE, use our Macro Calculator to set your daily protein, carb, and fat targets.
💡 Track your activity level accurately with a fitness tracker like the Fitbit Charge 6 — it estimates TDEE from your real heart rate data.