TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine your daily calorie needs for weight maintenance, loss, or gain.
1
Personal Information
2
Activity Level
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Your Goal
Your Total Daily Energy Expenditure
2,100 kcal
This is the number of calories you burn daily. Adjust your intake based on your weight goals.
Recommended Daily Calorie Intake
1,950 kcal
📊
Macronutrient Breakdown
Protein
120g
30% of calories
Carbohydrates
220g
45% of calories
Fats
65g
25% of calories
Understanding TDEE
⚖️ What is TDEE?
Total Daily Energy Expenditure (TDEE) includes:
- Basal Metabolic Rate (BMR)
- Thermic Effect of Food (TEF)
- Exercise Activity Thermogenesis
- Non-Exercise Activity Thermogenesis
🎯 Using TDEE for Goals
- Weight Maintenance: Eat at your TDEE
- Weight Loss: Eat below TDEE
- Weight Gain: Eat above TDEE
📈 Activity Level Guide
- Sedentary: Desk 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
Note: This calculator provides estimates based on the Mifflin-St Jeor equation. Individual results may vary. For personalized nutrition advice, consult a registered dietitian or healthcare professional.