What is TDEE?

TDEE, or Total Daily Energy Expenditure, is the total number of calories your body burns in a day, including everything from basic bodily functions to physical activity. Understanding your TDEE can help you tailor your diet and exercise routine to achieve your fitness goals, whether it’s weight loss, muscle gain, or maintaining your current weight.

Why is TDEE Important?

• Weight Loss: Consume fewer calories than your TDEE to create a caloric deficit.
• Weight Gain: Consume more calories than your TDEE to create a caloric surplus.
• Weight Maintenance: Match your calorie intake to your TDEE.

Knowing your TDEE helps you take control of your nutrition and fitness strategy for long-term success.

How to Calculate TDEE

Step 1: Calculate Your BMR (Basal Metabolic Rate)

Your BMR is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and temperature regulation.

Step 2: Adjust for Activity Level

How to Use TDEE

• Weight Loss: Subtract 500 calories/day from your TDEE to lose about 0.5 kg (1 lb) per week.
• Weight Gain: Add 250–500 calories/day to your TDEE to gain muscle gradually.
• Maintenance: Eat at your TDEE to maintain your current weight.

Try Our TDEE Calculator

Make it easier to calculate your TDEE with our built-in calculator! Simply enter your details like age, weight, height, and activity level, and let us do the math for you.

Frequently Asked Questions

• Can TDEE change over time? Yes, TDEE changes as your weight, body composition, age, and activity level change.
• How accurate is TDEE? TDEE is an estimate and can vary based on factors like muscle mass, hormonal levels, and daily activity fluctuations.
• What if my activity level varies? Use the activity multiplier that best represents your average week. Adjust your intake as needed based on results.