TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs based on your age, gender, weight, height, and activity level. Perfect for weight management and fitness goals.
Step 1: Personal Information
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including basal metabolic rate (BMR) and activity level. Knowing your TDEE helps with weight management.
Step 2: Activity & Goals
Activity Level Guide
Sedentary: Office job, little 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.
Your TDEE Results
Your Total Daily Energy Expenditure
Weekly Weight Loss
Activity Calories
BMR Percentage
Daily Macronutrient Breakdown
Macronutrient Guidelines
Protein: 1.6-2.2g per kg of body weight for muscle maintenance/growth. Carbohydrates: Primary energy source. Fats: Essential for hormone production. Adjust ratios based on your fitness goals and preferences.
Activity Level Comparison
| Activity Level | Description | TDEE Multiplier | Calorie Difference |
|---|
How Activity Affects TDEE
Your activity level is multiplied by your BMR to calculate TDEE. Increasing activity from sedentary to moderate can increase daily calorie needs by 300-500 calories.
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