TDEE Calculator - Daily Calorie Needs & BMR
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) to lose, gain, or maintain weight.
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Please enter all your details to see your calorie breakdown.
This tool provides general health information and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
What is TDEE?
**TDEE (Total Daily Energy Expenditure)** is the total number of calories you burn in a day. It is determined by your metabolic rate and your level of physical activity. Knowing your TDEE is the starting point for any weight management plan.
How to Use Your TDEE
To Lose Weight
Eat 500 calories less than your TDEE daily to lose approx 1 lb per week.
To Maintain
Eat an amount equal to your TDEE.
To Gain Muscle
Eat 250-500 calories more than your TDEE, combined with strength training.
Activity Levels Explained
- Sedentary: Office job, little to no exercise.
- Lightly Active: Light exercise 1-3 days/week.
- Moderately Active: Moderate exercise 3-5 days/week.
- Very Active: Hard exercise 6-7 days/week.
- Super Active: Very hard exercise, physical job, or 2x training.
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