TDEE Calculator
Calculate your TDEE (Total Daily Energy Expenditure) with BMR and activity level. Get caloric goals for weight loss, maintenance, or gain with detailed breakdown.
Activity description
Moderate exercise 3-5 days per week
Daily calories
0
Basal metabolic rate
0
Caloric goals
2007
To lose weight
-500 kcal
2507
To maintain weight
TDEE
3007
To gain weight
+500 kcal
Energy distribution
Weekly summary
17.550
kcal to maintain
14.049
kcal to lose
~0.5 kg
Estimated weight change
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate, physical activity, and the thermic effect of food. It's essential for planning your diet.
TDEE Components
TDEE consists of: BMR (60-70%), which are calories at rest; physical activity (20-30%), from walking to exercise; and TEF (10%), which is the energy to digest food.
How to use your TDEE?
To lose weight, consume 500 kcal less than your TDEE (moderate deficit). To gain weight, consume 500 kcal more. To maintain, consume close to your TDEE. Adjust based on your results every 2-4 weeks.
This calculator is for informational purposes only and does not replace professional medical advice. Always consult a healthcare professional for diagnosis or treatment.
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