Calculate Your Daily Calorie Needs
Find out how many calories you need to maintain, lose, or gain weight.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including:
🔥 Basal Metabolic Rate (BMR)
Calories burned at rest to maintain basic bodily functions like breathing, circulation, and cell production. This accounts for 60-75% of your total calorie burn.
🏃 Physical Activity
Calories burned through planned exercise and sports activities. This can vary greatly based on your workout routine.
🚶 Non-Exercise Activity
Calories burned through daily activities like walking, typing, fidgeting, and maintaining posture. Also known as NEAT.
🍽️ Thermic Effect of Food
Calories burned digesting, absorbing, and processing the food you eat. This accounts for about 8-10% of total calories.
How to Use Your Results
- Maintain Weight: Eat calories equal to your TDEE
- Lose Weight: Eat 250-750 calories below your TDEE
- Gain Weight: Eat 250-500 calories above your TDEE
Note: 1 pound of fat equals approximately 3,500 calories. A deficit of 500 calories per day typically results in 1 pound of weight loss per week.
Calculate Your TDEE
Enter your information below to get personalized calorie recommendations.