TDEE Calculator

This TDEE calculator helps you estimate your daily energy expenditure and determine how many calories you need to maintain, lose, or gain weight, all based on your metrics and lifestyle.

What Is TDEE? (Introduction to Total Daily Energy Expenditure)

TDEE stands for Total Daily Energy Expenditure—the total number of calories your body burns in a day, including all activities from breathing to working out. Understanding your TDEE is the foundation for making informed decisions about weight management.

Your TDEE is calculated based on your Basal Metabolic Rate (BMR) and your activity level. The BMR represents the calories your body uses at rest, and your physical activity multiplies that number

How Does the TDEE Calculator Work?

Our TDEE calculator uses the Mifflin-St. Jeor equation to estimate your BMR and then adjusts that value based on your activity level. Here’s what you’ll need to input:

• Age

• Gender

• Weight

• Height

• Activity level (from sedentary to extra active)

Each factor influences how many calories you need to function daily. For example, someone who lifts weights five days a week will burn more calories than someone with a desk job and no exercise.

If you're looking to calculate TDEE online, this tool provides quick and accurate results in just seconds. It functions as an all-in-one TDEE estimation tool suitable for both beginners and advanced fitness users.

Why Use a Daily Calorie Needs Calculator?

A daily calorie needs calculator is a must-have tool for anyone serious about their health and fitness. Whether you're looking to lose weight, build muscle, or simply maintain your current body composition, knowing how many calories you need is essential.

Benefits of using a calculator like this:

• Saves time compared to manual formulas

• Provides more accuracy based on your specific profile

• Adapts to changes in weight and activity level

• Helps avoid under-eating or over-eating

Instead of guessing your needs, the calculator gives a personalized baseline that supports sustainable progress.

How Many Calories Do I Burn a Day?

The number of calories you burn each day depends on more than just workouts. Your metabolism, daily habits, job type, and even how often you fidget can affect the result.

Use the how many calories do I burn a day calculator section in our tool to:

• Estimate your energy output at rest and with activity

• Compare your actual calorie burn to your intake

• Get recommendations for weight loss or gain

TDEE isn’t a fixed number—it fluctuates with your lifestyle. That's why tracking and adjusting periodically is smart for long-term health.

Maintenance vs. Weight Goals: Understanding Your Results

After calculating your TDEE, the tool will break down the results into calorie goals for:

• Maintenance – Calories to keep your current weight

• Weight loss – A deficit of ~15–20% of your TDEE

• Muscle gain – A surplus of ~10–15% of your TDEE

This is where a maintenance calorie calculator becomes crucial. Instead of starting from an arbitrary number, you build your plan from scientifically grounded data.

Here’s a simple breakdown:

Using a calorie needs calculator like this lets you confidently plan your meals and workouts without the guesswork.

Try out Protein Calculator to better understand your daily protein demand

Advanced Use: Customize Your Energy Expenditure

For users who want deeper control, the calorie expenditure calculator section lets you fine-tune variables:

• BMR (Basal Metabolic Rate)

• NEAT (Non-Exercise Activity Thermogenesis)

• TEF (Thermic Effect of Food)

• EAT (Exercise Activity Thermogenesis)

Combined, these create a full picture of your energy expenditure. That’s why fitness professionals and nutritionists often use an energy expenditure calculator instead of estimating based on weight alone.

If your routine or job shifts significantly—say, from remote work to a physically active role—you’ll want to recalculate for accuracy.

Try out BMR Calculator

Find Your TDEE: Try the Calculator Now

Whether you're just starting out or optimizing your routine, our TDEE calculator simplifies your journey. You don’t need a spreadsheet or fitness coach to make progress. Just plug in your details and let the TDEE estimation tool do the math.

Ready to find your TDEE and take control of your nutrition? Use the calculator today and make every calorie count.

Check out Health section to find the tool you need for your health