Wondering what the number of calories your body burns in a day is? Whether you’re aiming to lose, gain, or maintain weight, our TDEE Calculator is the perfect, easy-to-use tool for estimating your daily calorie needs.
TDEE Calculator
And only a few entries gender, age, height, weight, and activity level will give you:
- BMR (Basal Metabolic Rate): how many calories your body uses at rest
- TDEE (Total Daily Energy Expenditure): total calories burned when including activity
No signups. No complicated formulas. Just results that help you make better choices about your nutrition and fitness.
What Is TDEE and Why It Matters
TDEE stands for Total Daily Energy Expenditure, the total calories your body burns in 24 hours.
It includes:
- Basal Metabolic Rate (BMR): energy used for basic functions like breathing and digestion (60–70% of TDEE)
- Physical activity: everything from workouts to walking to fidgeting
- Thermic Effect of Food (TEF): calories burned digesting food (~10%)
Knowing your TDEE helps you:
- Maintain your weight by matching food to your calorie burn
- Lose weight by eating below your TDEE
- Gain weight or muscle by eating above your TDEE
Why It’s Useful
- Personalized Nutrition: See exact calories needed to reach your goal
- Guide Daily Eating: Eat above TDEE to gain, below it to lose
- Fitness & Energy: Fuel workouts correctly and avoid fatigue
- Lifestyle Awareness: Learn how movement and non-exercise activity (NEAT) affects your burn
Real-Life Use: Meet Sarah
- Female, 30, weighs 65 kg, 170 cm tall
- Walks 4 days/week = Moderately active (×1.55)
- BMR = 10×65 + 6.25×170: 5×30: 161 = 1,421 kcal
- TDEE = 1,421 × 1.55 = 2,203 kcal/day
- To lose weight, she’d aim for ~1,700 kcal (500-calorie deficit)
- To gain weight, she’d aim for ~2,700 kcal (500-calorie surplus)
Fitness & Diet Tips
- Use it as a baseline, not a rule metabolism varies
- Adjust as you go recalculate with changes in weight or activity
- Avoid extreme deficits more than 500 kcal/day may cause slow metabolism
- Increase movement NEAT (walking, chores) is a powerful calorie burner
- Balance intake and exercise combining diet with physical activity is the most effective for weight control
Key Features of This Tool
- Straightforward calculator: Enter info, click Calculate
- Instant results: No waiting, no page reloads
- Clear output: BMR & TDEE shown separately
- Error checks: Alerts if fields are incomplete
- Mobile-responsive: Works great on phones and tablets
- Privacy-first: No data is stored or shared
Who Should Use It?
- Beginners starting a weight loss journey
- Fitness lovers tracking calorie goals
- Personal trainers creating meal/exercise plans
- Rebuilders gaining or maintaining weight
- Health seekers building awareness of metabolism
Final Thoughts
With our TDEE Calculator, you can gain control of your health supported by actual science, explained simply, and without any complicated processes. It is a clever beginning of a new healthy life.
Need to lose weight, or gain weight, or maintain? Know your calorie needs with this easy tool and then get in control of your body. If you liked this TDEE calculator, check out our BMI Calculator to better understand your body stats.