TDEE Calculator
Calculate your daily calorie expenditure with this 100% free tool.
About 30 seconds
Understanding TDEE
A TDEE calculator estimates the total number of calories your body burns in a day.
It takes into account your Basal Metabolic Rate (BMR) and your level of physical activity.
This includes the energy your body uses to breathe, digest food, and move.
It helps you determine how many calories to consume to maintain, lose, or gain weight.
Difference Between TDEE and BMR
TDEE
A TDEE calculator estimates the total number of calories burned in one day, including BMR plus all physical activity and digestion.
BMR
A BMR calculator estimates the number of calories your body burns at complete rest, only to support vital functions like breathing and maintaining body temperature.
How to Adjust Your Nutrition Based on TDEE
Adjusting your nutrition according to your TDEE means modifying your calorie intake based on your goal:
Maintain your weight:
Consume roughly the same number of calories as your TDEE.
Lose weight:
Create a calorie deficit, generally 10–20% below your TDEE.
(For example, if your TDEE is 2,000 kcal, aim for 1,600–1,800 kcal.)
Gain weight:
Create a calorie surplus, around 10–20% above your TDEE.
(For example, if your TDEE is 2,000 kcal, aim for 2,200–2,400 kcal.)
