TDEE CALCULATOR(Total Daily Energy Expenditure)

TDEE Calculator

Gender Male Female

Age (Years)

Weight (kg)

Height (cm)

Activity Level Sedentary (Office job, no exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Heavy exercise 6-7 days/week) Athlete (Professional training)

Your Maintenance Calories (TDEE) is:

0

Calories per day

Lose Weight
0 kcal

Maintain
0 kcal

Gain Weight
0 kcal

What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

How to use TDEE for Weight Loss?

To lose weight, you need to eat at a Calorie Deficit. This means consuming fewer calories than your TDEE. A common goal is to subtract 500 calories from your TDEE to lose about 0.5kg per week.

Maintenance vs Bulking

If you want to maintain your current weight, you should eat exactly your TDEE. For muscle gain (bulking), you should eat at a Calorie Surplus, typically 200-500 calories above your TDEE.