TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE). Find out exactly how many calories you burn per day based on your activity level.

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What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for all activity. It is the single most important number for managing body weight: eat below your TDEE to lose fat, above it to gain mass, and at it to maintain.

How TDEE Is Calculated

TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier that reflects your average daily movement:

TDEE = BMR × Activity Factor

Sedentary: ×1.2  |  Light: ×1.375  |  Moderate: ×1.55
Very active: ×1.725  |  Athlete: ×1.9

Using TDEE for Weight Goals

For fat loss, a daily deficit of 300–500 calories below TDEE produces a sustainable loss of 0.3–0.5 kg per week without excessive muscle loss. For muscle gain, a surplus of 200–300 calories above TDEE minimises fat gain while providing energy for growth. Avoid deficits larger than 1,000 calories per day, which accelerate muscle loss and metabolic adaptation.

Frequently Asked Questions

How do I pick the right activity level?
Most people overestimate their activity. If you have a desk job and exercise 3 times per week, choose “Lightly active.” Only choose “Very active” if you train hard 6–7 days per week.
Why does my TDEE change over time?
As you lose or gain weight, your BMR changes. Recalculate your TDEE every 5–10 kg of weight change, or if your activity level changes significantly.
Is TDEE the same as maintenance calories?
Yes. TDEE represents the calories needed to maintain your current weight. Eating at TDEE means no net gain or loss over time.
Medical Disclaimer: This calculator is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for health decisions.