TDEE CalculatorKnow Your Daily Calorie Needs
Calculate your Total Daily Energy Expenditure (TDEE) using your age, sex, height, weight, and activity level. Discover how many calories your body burns each day and estimate your maintenance calories for weight loss, maintenance, or muscle gain.
Daily Energy Burn
Estimate how many calories your body burns throughout an average day.
Science-Based Results
Uses validated BMR and activity formulas to estimate your maintenance calories.
Personalized Goals
Plan calories for weight loss, maintenance, or muscle gain with confidence.
TDEE
Calculator
Estimate your Total Daily Energy Expenditure and find the number of calories your body needs each day.
Goal: Maintenance CaloriesWhy It Matters
Estimate your daily calorie needsBased on your body measurements and activity levelSupports weight loss, maintenance, and muscle gain planningDaily Energy Overview
TDEE Calculator
Enter your details to calculate your Total Daily Energy Expenditure (TDEE), estimated maintenance calories, and daily energy needs using trusted scientific formulas.
Metrics Console Locked
Complete the steps on the left and click calculate to unlock your personalized target calorie & macro outputs.
How Your TDEE Is Calculated
Your Total Daily Energy Expenditure (TDEE) is calculated by estimating your Basal Metabolic Rate (BMR) and adjusting it using your daily activity level. This provides an estimate of the calories your body burns each day to maintain your current weight.
Science-Backed • Accurate • Transparent
We use internationally recognized BMR equations and activity multipliers trusted by nutrition and healthcare professionals.
1. Your Personal Information
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2. Calculate Your Energy Needs
We first estimate your Basal Metabolic Rate (BMR), then apply an activity multiplier to calculate your Total Daily Energy Expenditure (TDEE).
3. Your Daily Energy Estimate
Estimated BMR
1,720 kcal
Activity Multiplier
× 1.55
Estimated TDEE
2,666 kcal/day
Why You Can Trust These Results
TDEE estimates are intended for educational purposes and should be used as a general guide for planning nutrition and fitness goals. Actual calorie needs may vary between individuals.
See a TDEE Calculation Example
Follow this real-life example to understand how your personal information is used to calculate your Basal Metabolic Rate (BMR), apply your activity level, and estimate your Total Daily Energy Expenditure (TDEE).
Sample Profile
Age32 Years
GenderMale
Height178 cm
Weight78 kgActivity LevelModerately ActiveThis example demonstrates how your BMR and activity level work together to estimate your daily calorie needs. Your actual TDEE may vary depending on your personal information.
How It Works
ENTER YOUR DETAILS
Enter your age, sex, height, weight, and daily activity level.
CALCULATE BMR & APPLY ACTIVITY
The calculator estimates your Basal Metabolic Rate and multiplies it by your activity level to determine your TDEE.
VIEW YOUR DAILY CALORIE NEEDS
Receive your estimated TDEE and maintenance calories to support your nutrition and fitness goals.
Understanding your TDEE is the first step toward smarter nutrition planning.
CalorieX
Nutrition & Wellness Experts
Frequently Asked Questions
Find answers to common questions about Total Daily Energy Expenditure (TDEE), maintenance calories, BMR, activity levels, and how to use the TDEE Calculator to plan your nutrition goals.
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including basic body functions, physical activity, and digestion. Knowing your TDEE helps you estimate how many calories you need to maintain your current weight.
BMR measures the calories your body needs at complete rest to maintain essential functions such as breathing and circulation. TDEE includes your BMR plus the calories burned through daily activities, exercise, and digestion, providing a more complete estimate of your daily calorie needs.
The calculator uses widely accepted scientific equations, such as the Mifflin-St Jeor equation, together with your activity level to estimate your daily calorie expenditure. While the estimate is highly useful for planning, individual calorie needs may vary.
It is recommended to recalculate your TDEE whenever your body weight, activity level, or fitness goals change. Recalculating every 4-8 weeks is a practical approach for most people.
Yes. Your TDEE is the starting point for setting calorie goals. Eating below your TDEE creates a calorie deficit for weight loss, while eating above your TDEE creates a calorie surplus that can support muscle gain when combined with appropriate training.
Yes. Activity level is one of the biggest factors affecting TDEE. More movement throughout the day and regular exercise increase the number of calories your body burns, resulting in a higher estimated TDEE.
Smart Calculators for Your Health & Fitness Goals
Explore our free nutrition calculators to estimate your daily calorie needs, calculate your TDEE, create a calorie deficit, plan your macros, and convert kilojoules to calories-all in one place.
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to estimate how many calories your body burns each day and determine your maintenance calorie needs.
Calorie Deficit Calculator
Calculate a personalized calorie deficit to support safe and sustainable weight loss.
Macro Calculator
Get personalized daily targets for protein, carbohydrates, and fat based on your calorie goal.
Track Your Calories with CalorieX
Turn your calculator results into daily progress. Track calories, meals, nutrition, activity, and weight in the CalorieX app to stay consistent and achieve your health goals.