Calculate your Total Daily Energy Expenditure to determine how many calories you burn in a day based on your activity level and metabolic rate.
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. This includes your Basal Metabolic Rate (BMR) plus calories burned through physical activity, exercise, and daily movement.
Once you know your TDEE, you can set appropriate calorie targets for your goals. Create a deficit for weight loss, surplus for weight gain, or eat at maintenance to preserve your current weight. Monitor your progress and adjust as needed.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) and calories burned through physical activity, exercise, and daily movement.
TDEE calculators provide estimates based on established formulas and activity levels. Individual results may vary by 10-20% due to factors like genetics, muscle mass, and metabolic efficiency. Use it as a starting point and adjust based on real-world results.
Choose based on your overall weekly activity: Sedentary (desk job, no 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), or Extremely Active (very hard exercise, physical job).
For weight loss, eat 300-500 calories below your TDEE. For weight gain, eat 300-500 calories above your TDEE. For maintenance, eat at your TDEE level. Monitor your progress and adjust as needed.