TDEE Calculator

Discover Your Energy Expinditure

Looking for your TDEE?

  • Accurately calculate your TDEE.
  • Choose your preferred unit system.
  • Quick and easy—just enter your weight, age, and activity level

Discover how many calories you burn daily. Enter your stats below and get started on achieving your fitness goals.

Customize your TDEE with these Macronutrient Calculators

Carnivore Diet Macros

Macronutrient Calculator

TDEE Calculator

Calculate Your Total Daily Energy Expenditure

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Total Daily Energy Expenditure (TDEE)

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Basal Metabolic Rate (BMR)

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Total Daily Energy Expenditure

💡 Use the TDEE Calculator to estimate your Total Daily Energy Expenditure—the number of calories your body burns daily. Find out how many calories you need to maintain, lose, or gain weight based on your activity level and metabolism

  • Calculate your Total Daily Energy Expenditure (TDEE) to understand your energy needs.
  • Our tool uses your weight, height, age, and activity level for accurate results.
  • Customize your nutrition goals to achieve your fitness and health objectives.
  • Track your progress over time to stay motivated and on track.

Ready to take control of your health and maximize your progress? Discover exactly how many calories your body needs each day with our easy-to-use TDEE calculator.

By understanding your Total Daily Energy Expenditure, you can create a personalized plan to meet your fitness and wellness goals, whether it’s losing weight, building muscle, or maintaining a healthy lifestyle. Take the first step toward a healthier, stronger you today!

Customise Your TDEE with these Macronutrient Calculators

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Quick Questions

How Accurate Is a TDEE Calculator?

TDEE calculators provide reliable estimates for daily calorie needs using well-established formulas. This calculator specifically uses the Mifflin-St Jeor Equation to calculate Basal Metabolic Rate (BMR) and then applies an activity factor to estimate TDEE.

What They Do Well

Provide a strong baseline for most people based on scientifically backed equations and metabolic data.
Account for weight, height, age, gender, and activity level to personalize results.

Potential Variations

Accuracy varies between individuals due to metabolism, genetics, and lifestyle.
Factors like thyroid conditions, stress, sleep quality, and body composition can influence your actual calorie burn.
TDEE formulas are based on population averages, so individual metabolism and lifestyle factors can impact accuracy.

How Can You Improve Accuracy?

Provide Accurate Inputs
Use your current weight, height, and honest activity level for the best results.

Adjust Based on Real-World Tracking
If weight isn’t changing after 2-4 weeks, adjust intake by ±100-200 kcal and monitor progress.
Use wearables or fitness trackers to refine estimated activity levels.

Use Real Data Over Time

Combine your TDEE estimate with food tracking and weight monitoring.
Recalculate every few months to ensure your estimate stays relevant as your body and activity change.

Key Takeaway:
TDEE calculators provide a solid estimate, but long-term accuracy comes from tracking, adjusting, and monitoring your progress over time.

Can I use this as a Carnivore Diet TDEE Calculator??

Answer: YES!

Start with Your TDEE:

Use our TDEE Calculator to find out how many calories your body needs daily based on your activity level and personal stats. This gives you a strong foundation for setting your dietary goals.

 

Move to the Carnivore Diet Macro Calculator: Once you know your TDEE, enter it into the Carnivore Diet Macro Calculator to discover the ideal protein and fat ratios for your carnivore lifestyle. This ensures your macros are perfectly aligned with your goals.

 

Benefits of Using Both Calculators:

  • Precision: Start with accurate calorie needs (TDEE) and then tailor your macros for a carnivore diet.
  • Custom Goals: Whether you’re looking to lose weight, build muscle, or maintain, this two-step process ensures you hit the mark.
    Seamless Integration: Both tools are designed to work together, providing you with actionable insights for your fitness journey.

 

Find your TDEE now with our calculator and then head over to the Carnivore Diet Macro Calculator for perfectly balanced macros!

About the TDEE Calculator

This TDEE Calculator estimates your Total Daily Energy Expenditure (TDEE)—the number of calories your body burns daily, factoring in your weight, height, age, gender,  activity level and Body fat %.

 

🔍 How it works:

  • Uses the Mifflin-St Jeor Equation to calculate Basal Metabolic Rate (BMR).
  • Multiplies BMR by your activity level to determine your Total Daily Energy Expenditure (TDEE).
  • Input your Body Fat % (optional) for a more precise calculation. If you don’t know your Body Fat %, you can leave it blank—your TDEE will still be calculated based on standard equations.

💡 Tip: Want to adjust your calorie intake for fat loss or muscle gain?
Use the Macronutrient Calculator to customize your macros and optimize your diet.

This calculator is perfect for:

 

✔️ Gym enthusiasts & bodybuilders – optimize muscle gain with accurate calorie tracking.


✔️ Dieters & weight managers – ensure a sustainable deficit or maintenance strategy when used in conjunction with the Macronutrient Calculator.


✔️ Athletes & active individuals – adjust calorie intake based on performance needs.

 

💡 Tip: Your TDEE changes over time as your weight and activity level shift. Regularly updating your inputs ensures accurate results.

Using the TDEE Calculator

 

1️⃣ Select Your Units

  • Choose Metric (kg, cm) or Imperial (lbs, inches) based on your preference.

2️⃣ Enter Your Basic Details

  • Weight & Height: Essential for calculating your Basal Metabolic Rate (BMR).
  • Age & Gender: Helps adjust calculations based on metabolic differences.

3️⃣ (Optional) Input Your Body Fat %

  • If known, this refines the calculation using lean body mass (LBM).
  • If left blank, the calculator uses standard BMR equations.

4️⃣ Choose Your Activity Level

  • Ranges from Sedentary (little to no exercise) to Extra Active (intense daily training).
  • This determines how many calories you burn beyond your resting BMR.

5️⃣ Click “Calculate TDEE”

  • Instantly see your Total Daily Energy Expenditure (TDEE).
  • Also displays Basal Metabolic Rate (BMR) for reference.

 

💡 Tip: Your TDEE fluctuates with changes in activity and body composition. For the best accuracy, recalculate every few weeks.

Activity Level Options

Sedentary (little or no exercise)

  • Desk job, minimal movement throughout the day.

Lightly active (exercise 1-3 days/week)

  • Occasional workouts, walking, or light sports.

Moderately active (exercise 3-5 days/week)

  • Regular training, gym sessions, or sports participation.

Very active (exercise 6-7 days/week)

  • Intense workouts or physically demanding job.

Extra active (very hard exercise/physical job)

  • Highly active lifestyle (e.g., manual labor, athlete training).

💡 Tip: When in doubt, choose a lower activity level to avoid overestimating your calorie needs.

The TDEE Calculator first determines your Basal Metabolic Rate (BMR) and then adjusts it based on your activity level. If you provide Body Fat %, the calculation can be refined using Lean Body Mass (LBM).

 

1️⃣ Basal Metabolic Rate (BMR) Formulas

🔹 Mifflin-St Jeor Equation (Default Calculation)

 

Men:  –

BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5

 

Women: 

BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)−161

 

Katch-McArdle Equation (If Body Fat % is Provided)

 

All Genders:

BMR=370+(21.6×Lean Body Mass in kg)

 

Lean Body Mass (LBM) Calculation:

1️⃣ Convert Body Fat % into a decimal by dividing by 100.
2️⃣ Subtract that decimal from 1.
3️⃣ Multiply the result by your total weight.

📌 Example Calculation:

  • Person weighs 80 kg and has 20% body fat.
  • Convert 20% → 0.20 (divide by 100).
  • Subtract from 1 → 1 – 0.20 = 0.80.
  • Multiply by weight → 80 × 0.80 = 64 kg.
  • Lean Body Mass = 64 kg.

💡 Tip: The Katch-McArdle equation is more accurate for individuals with higher muscle mass since it accounts for lean body mass instead of total weight.

 

2️⃣ Total Daily Energy Expenditure (TDEE) Formula

Once BMR is calculated, it is multiplied by an Activity Factor to determine TDEE:

TDEE=BMR×Activity FactorTDEE = BMR 

📌 Activity Factors:

  • Sedentary: 1.2
  • Lightly Active: 1.375
  • Moderately Active: 1.55
  • Very Active: 1.725
  • Extra Active: 1.9

💡 Tip: If your activity level varies throughout the week, calculate TDEE for both active and rest days to get a better estimate.

Understanding Your TDEE & BMR Results

 

🔹 Basal Metabolic Rate (BMR)

  • The number of calories your body burns at rest for essential functions like breathing, circulation, and organ function.
  • This is your minimum daily calorie requirement for survival—without factoring in movement or activity.

 

🔹 Total Daily Energy Expenditure (TDEE)

  • The total number of calories your body burns in a day, including activity and exercise.
  • This is your maintenance calorie level—eating this amount means you’ll maintain your current weight.

 

💡 How to Use Your TDEE


✔️ If you eat at TDEE, you’ll maintain your weight.
✔️ If you eat less than TDEE, you’ll lose weight (calorie deficit).
✔️ If you eat more than TDEE, you’ll gain weight (calorie surplus).

 

Next Steps – 

To adjust your calorie intake for fat loss or muscle gain, use the Macronutrient Calculator to customize your macros and fine-tune your diet.

📌 Using Your TDEE for Nutrition & Fitness Goals

🔹 For Weight Maintenance

  • Eat at your TDEE to stay at your current weight.
  • Balance protein, carbs, and fats to support energy levels and overall health.

🔹 For Fat Loss (Calorie Deficit)

  • Reduce daily calorie intake below TDEE (typically 10-20% deficit).
  • Focus on high-protein intake to preserve muscle.
  • Strength training helps retain muscle while losing fat.

🔹 For Muscle Gain (Calorie Surplus)

  • Eat above TDEE (typically 5-15% surplus).
  • Prioritize protein intake and progressive overload in training.
  • Monitor weight and adjust calories based on muscle gain rate.

💡 Tip: Consistency beats perfection—track progress over time and make small adjustments as needed.

🔄 Update your TDEE whenever your lifestyle or body changes!

 

Key times to recalculate:


Major weight changes – If you’ve lost or gained more than 5 kg (10 lbs).


New workout routine – Started lifting, running, or training differently? Time to adjust!


Activity level shifts – Switched to a desk job or became more active? Your burn rate changes!


Every 6–12 months – Metabolism slows slightly with age, so keep it accurate.

 

💡 Tip: For serious fitness tracking, update your TDEE every few months to keep your goals on point.

  • Weigh yourself once per week and track trends—not daily fluctuations.
  • If results stall, adjust calories by 100-200 kcal up or down as needed.
  • One bad day won’t ruin progress—focus on long-term consistency.
  • Use weekly averages instead of daily numbers for a better picture.
  • Prioritize good sleep & stress management, as they impact metabolism.

🔥  Muscle burns more calories than fat, even at rest.

This means a person with more lean muscle mass will have a higher BMR and TDEE compared to someone of the same weight with higher body fat.

Your metabolism can adapt over time. If you eat too little for too long, your body may reduce energy expenditure to conserve fuel. Small, gradual calorie adjustments are more effective than extreme deficits.

Top TDEE Calculator Questions

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn daily, including basic bodily functions (BMR) and physical activity. It’s calculated using your BMR and an activity multiplier based on your lifestyle.

The TDEE Calculator provides a close estimate of your daily calorie needs. While it uses proven formulas like Mifflin-St Jeor, factors like metabolism and activity tracking can cause slight variations. Adjust results based on real-world progress

To lose weight, consume fewer calories than your TDEE to create a calorie deficit. To gain muscle, eat more calories than your TDEE to support muscle growth. Track your progress and adjust intake as needed.

Yes, TDEE provides your daily calorie needs, which you can adapt to any diet. For keto, allocate 70-80% of calories to fat, 20-25% to protein, and 5-10% to carbs. For carnivore, focus on high-protein and high-fat macronutrients.

Our TDEE is influenced by weight, height, age, gender, and activity level. More active individuals have higher TDEE, while sedentary lifestyles result in lower calorie needs.

A calorie deficit occurs when you eat fewer calories than your TDEE. This forces your body to burn stored fat for energy, leading to weight loss. Use your TDEE to determine how many calories to cut.

Yes, eating slightly more calories than your TDEE supports muscle growth. Pair this with strength training and focus on a high-protein diet to maximize results.

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