⚡TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie targets for weight loss, maintenance, or weight gain with detailed macronutrient breakdowns.
Personal Information
Results
Enter your information to calculate TDEE
How to Choose Your Activity Level
Sedentary (1.2x)
Desk job, minimal walking, no structured exercise. Most of day spent sitting.
Lightly Active (1.375x)
Some walking, light exercise 1-3x/week. Includes household chores and errands.
Moderately Active (1.55x)
Regular exercise 3-5x/week. Mix of cardio and strength training.
Very Active (1.725x)
Intense exercise 6-7x/week. Athletic training or high-intensity workouts.
Extra Active (1.9x)
Very intense exercise, physical job, or training multiple times per day.
💡 Tip: When in doubt, choose a lower activity level. It”s easier to adjust up than to wonder why you”re not losing weight.
Frequently Asked Questions
🤔 What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR plus calories burned through physical activity and exercise.
⚖️ How accurate is TDEE calculation?
TDEE calculations provide a good starting point with 85-90% accuracy for most people. Individual factors like genetics, muscle mass, and metabolism can cause variations.
📊 Should I eat exactly my TDEE calories?
Use TDEE as a baseline. For weight loss, eat 300-500 calories below your TDEE. For weight gain, eat 300-500 calories above. Monitor your progress and adjust as needed.
🔄 How often should I recalculate my TDEE?
Recalculate every 10-15 pounds of weight change, when your activity level changes significantly, or if your progress stalls for more than 2-3 weeks.
💪 Do macros really matter?
Yes! Adequate protein helps preserve muscle mass during weight loss and supports recovery. Balanced macros help with satiety, energy levels, and overall health.