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TDEE (Total Daily Energy Expenditure) Calculator
How many calories your body burns each day is the foundation of any successful fitness or weight management plan.
Our TDEE Calculator helps you determine exactly how much energy you expend daily, so you can make informed decisions about your nutrition and reach your goals more effectively.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period. This includes everything from the energy needed to keep your organs functioning to the calories burned during your morning workout.
Your TDEE is made up of four components:
- Basal Metabolic Rate (BMR): The calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production. This typically accounts for 60-75% of your total daily calorie burn.
- Thermic Effect of Food (TEF): The energy required to digest, absorb, and process the nutrients in your food. This usually represents about 10% of your TDEE.
- Exercise Activity Thermogenesis (EAT): Calories burned through intentional physical activity and structured exercise.
- Non-Exercise Activity Thermogenesis (NEAT): Energy expended through daily activities like walking, fidgeting, typing, or doing household chores.
Why Calculate Your TDEE?
Knowing your TDEE helps you to take control of your health and fitness journey. TDEE is the starting point for creating an effective nutrition strategy.
- For Weight Loss: Consume fewer calories than your TDEE to create a caloric deficit. A deficit of 300-500 calories per day typically results in steady, sustainable weight loss.
- For Muscle Gain: Eat slightly more than your TDEE (a caloric surplus of 200-300 calories) to provide your body with the extra energy needed to build new muscle tissue.
- For Maintenance: Match your calorie intake to your TDEE to maintain your current weight while still meeting your nutritional needs.
How to Use This TDEE Calculator
Our calculator uses scientifically validated formulas to estimate your daily calorie expenditure. Here’s what you’ll need to provide:
Basic Information: Enter your age, gender, height and current weight. These factors significantly influence your metabolic rate.
Activity Level: Select the option that best describes your typical weekly activity:
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Sedentary: Little to no exercise, desk job
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Lightly Active: Light exercise 1-3 days per week
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Moderately Active: Moderate exercise 3-5 days per week
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Very Active: Hard exercise 6-7 days per week
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Extra Active: Very hard exercise daily, physical job, or training twice per day
Get Your Results: The calculator will provide your estimated TDEE along with your BMR, giving you a complete picture of your energy needs.
Disclaimer and Usage Policy
This TDEE calculator provides estimates based on standard formulas and should be used for informational purposes only. Results are not a substitute for professional medical, nutritional, or fitness advice. Individual metabolic rates vary due to factors including genetics, hormones, medications, and health conditions.
