TDEE Calculator
Calculate your Total Daily Energy Expenditure and get personalized calorie recommendations for your fitness goals
TDEE Calculator
How to Use the TDEE Calculator
Choose Your Measurement Units
Select between metric (cm, kg) or imperial (inches, lbs) units based on your preference for accurate calculations.
Enter Your Personal Information
Input your height, weight, age, and select your gender. These factors significantly affect your metabolic rate and energy needs.
Select Your Activity Level
Choose your daily activity level from sedentary to extra active. This multiplier accounts for calories burned through exercise and daily movement.
Choose Your Fitness Goal
Select whether you want to maintain weight, lose weight (cutting), or gain weight (bulking) to get tailored calorie recommendations.
Calculate and Apply Results
Review your BMR, TDEE, and goal-specific calorie targets. Use the macronutrient breakdown to plan your daily nutrition intake.
Smart TDEE and Nutrition Tips
TDEE represents your total daily calorie burn including BMR, exercise, and daily activities - it's your complete energy expenditure
Be honest about your activity level - most people overestimate their daily activity, leading to inaccurate calorie targets
For sustainable weight loss, create a moderate 300-500 calorie deficit rather than extreme restrictions that harm metabolism
Track your weight trends over 2-4 weeks and adjust calories by 100-200 if results don't match your goals
Protein needs increase during calorie deficits - aim for 0.8-1.2g per lb of body weight to preserve muscle mass
Your TDEE changes as you lose or gain weight, so recalculate every 10-15 lbs or monthly for accuracy
Focus on whole foods and adequate protein rather than just hitting calorie numbers for better body composition
Include 1-2 higher calorie 'refeed' days per week during extended cutting phases to support hormonal balance
Consider your sleep, stress, and menstrual cycle (for women) as they significantly impact daily energy expenditure
Use TDEE as a starting point, then adjust based on real-world results and how your body responds over time