TDEE Calculator
Calculate your Total Daily Energy Expenditure to determine how many calories you need for weight loss, maintenance, or muscle gain.
Your Information
About TDEE (Total Daily Energy Expenditure)
TDEE is the total number of calories you burn in a day, including all activities. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor. Understanding your TDEE is crucial for achieving any fitness goal.
How It's Calculated
- BMR: Calculated using the Mifflin-St Jeor equation (most accurate)
- TDEE: BMR × Activity Multiplier
- Activity Levels: Sedentary (1.2) to Extra Active (1.9)
Using Your Results
- Weight Loss: Eat 300-500 calories below TDEE (cutting)
- Maintenance: Eat at your TDEE to maintain current weight
- Muscle Gain: Eat 300-500 calories above TDEE (bulking)
- Safe Rate: Aim for 0.5-2 lbs per week weight change
Important Notes
- These are estimates - individual metabolism varies
- Track your progress and adjust calories as needed
- Combine with resistance training for best body composition
- Stay hydrated and prioritize protein intake
- Consult a healthcare provider before major diet changes
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