📊 TDEE Calculator | Total Daily Energy Expenditure

Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Includes activity levels and body fat percentage option.

👤 Gender

👨 Male

👩 Female

📅 Age (years)

Between 15-100 years

📏 Height (cm)

Between 100-250 cm

⚖️ Weight (kg)

Between 30-300 kg

📊 Body Fat Percentage (Optional - for more accuracy)

Between 5-50% (leave empty if unknown)

🏃‍♂️ Activity Level

Total Daily Energy Expenditure (TDEE)

💡 What is TDEE? Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day including all activities, exercise, and basic functions. Use this to plan your weight loss or muscle gain journey.

📊 Complete Guide to TDEE Calculator & Calorie Management

Last Updated: April 11, 2026 | 10 min read | By Fitness Experts

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🎯 What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including all activities, exercise, and basic bodily functions. Understanding your TDEE is crucial for effective weight management, whether your goal is weight loss, muscle gain, or maintenance.

📊 TDEE Formula (Mifflin-St Jeor + Activity)

Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
TDEE = BMR × Activity Factor

🏃‍♂️ Activity Levels Explained

Sedentary (1.2): Little or no exercise, desk job
Lightly Active (1.375): Light exercise 1-3 days/week
Moderately Active (1.55): Moderate exercise 3-5 days/week
Very Active (1.725): Hard exercise 6-7 days/week
Extra Active (1.9): Athlete or physical labor job

🎯 How to Use TDEE for Weight Loss

Weight Loss: Eat 300-500 calories less than TDEE
Weight Maintenance: Eat equal to TDEE
Muscle Gain: Eat 300-500 calories more than TDEE

✅ Why Choose Our TDEE Calculator?

✅ 100% Free: No registration, unlimited use
✅ Body Fat Option: More accurate results with body fat %
✅ 5 Activity Levels: Choose your exact activity level
✅ Instant Results: Real-time calculation
✅ Weight Goals: Custom calorie recommendations
✅ Mobile Friendly: Works on all devices

❓ Frequently Asked Questions

❓ What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day including all activities, exercise, and basic functions.

❓ How to calculate TDEE?

First calculate your BMR using Mifflin-St Jeor formula, then multiply by your activity level factor (1.2 to 1.9). Our calculator does this automatically.

❓ Is TDEE calculator accurate?

TDEE calculators provide estimates within 10-15% accuracy. For best results, use body fat percentage option which increases accuracy.

❓ What is a good TDEE for weight loss?

For weight loss, eat 300-500 calories less than your TDEE. This creates a calorie deficit of 1-2 pounds per week.

❓ What is the best TDEE calculator reddit?

Our TDEE calculator is highly recommended on Reddit for its accuracy, body fat option, and free access.

💡 Pro Tip: For the most accurate TDEE calculation, enter your body fat percentage if known. This adjusts the formula to account for lean body mass.

📊 TDEE Calculator | Total Daily Energy Expenditure

📊 Complete Guide to TDEE Calculator & Calorie Management

🎯 What is TDEE?

📊 TDEE Formula (Mifflin-St Jeor + Activity)

🏃‍♂️ Activity Levels Explained

🎯 How to Use TDEE for Weight Loss

✅ Why Choose Our TDEE Calculator?

❓ Frequently Asked Questions

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