🔥 TDEE Calculator

Calculate your Total Daily Energy Expenditure with precision - the foundation of any successful fitness plan

👤 Personal Information
👨
Male
👩
Female
🏃‍♂️ Activity Level
Sedentary
BMR × 1.2
Little to no exercise, desk job, minimal daily movement
Lightly Active
BMR × 1.375
Light exercise 1-3 days/week, some walking, light sports
Moderately Active
BMR × 1.55
Moderate exercise 3-5 days/week, regular gym sessions
Very Active
BMR × 1.725
Hard exercise 6-7 days/week, intense training sessions
Extremely Active
BMR × 1.9
Very hard exercise, physical job, 2x/day training
🧮 Formula Selection
Mifflin-St Jeor (Recommended)
Most accurate for the general population
Harris-Benedict
Traditional formula, slightly less accurate
Katch-McArdle
Best for lean individuals (requires body fat %)

Your Total Daily Energy Expenditure:

🎯 Calorie Goals Based on Your TDEE

Ready to Put Your TDEE to Work?

Now you know exactly how many calories you burn daily. Let's create a personalized nutrition and training plan that works with your metabolism, not against it.

Understanding Your TDEE Components:

  • BMR (Basal Metabolic Rate): Calories burned at complete rest - 60-75% of TDEE
  • TEF (Thermic Effect of Food): Energy used to digest food - 8-15% of TDEE
  • EAT (Exercise Activity Thermogenesis): Planned exercise and sports
  • NEAT (Non-Exercise Activity Thermogenesis): Daily movement, fidgeting, posture

How to Use Your TDEE Effectively:

  • Track for 2-3 weeks: Monitor weight changes to validate your TDEE
  • Adjust based on results: Increase/decrease by 100-200 calories if needed
  • Account for metabolic adaptation: TDEE can change as you lose/gain weight
  • Consider training phases: TDEE varies between cutting, bulking, and maintenance
  • Factor in lifestyle changes: New job, training program, or stress levels affect TDEE
  • Safety Notice: This calculator provides estimates only.

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