INTRODUCTION

A TDEE (Total Daily Energy Expenditure) calculator determines the total number of calories your body burns in a typical day. This figure represents your personal maintenance calories, the energy needed to support your basic bodily functions, daily activity, and exercise.

This tool is essential for anyone with a specific body composition goal. Whether you aim to lose weight, gain muscle, or simply maintain your current weight, knowing your calorie needs provides a scientific starting point. It removes the guesswork from meal planning and helps you make informed, data-driven decisions about your nutrition.

HOW THIS CALCULATOR WORKS

Our calculator uses well-established equations to estimate your energy expenditure. To find your number, you provide a few key details about yourself. These include basic biometrics like your age, gender, height, and current weight. These factors determine your Basal Metabolic Rate (BMR), which is the calories your body needs at complete rest to maintain vital functions.

The most critical input is your average activity level. You’ll select a description that best matches your weekly routine, from sedentary (little to no exercise) to very active (intense physical work or training multiple times daily). The calculator then multiplies your BMR by an activity factor that corresponds to your selection. This final number is your TDEE—an estimate of the calories you burn through all daily movement and exercise combined.

WHY THIS CALCULATOR IS USEFUL

Understanding your daily calorie needs is the foundation of any effective nutrition plan. For those asking “how many calories should I eat?,” this calculator provides the personalized answer. It translates abstract fitness goals into concrete daily calorie targets, turning intention into actionable steps.

For weight loss, knowing your maintenance calories allows you to create a safe and sustainable calorie deficit. For weight or muscle gain, it shows you exactly how much you need to eat in a surplus. It also serves as a powerful awareness tool. Many people are surprised to learn how their activity level—or lack thereof—significantly impacts their daily energy needs, offering clarity on why previous dietary approaches may not have worked.

HOW TO USE THE CALCULATOR

Using this tool is straightforward and takes less than a minute.

• Enter Your Personal Data: Fill in the required fields with your age, gender, height, and current weight as accurately as possible.

• Select Your Activity Level: Honestly choose the option that best reflects your typical week of physical activity and exercise. This is the most important step for an accurate estimate.

• Get Your TDEE Result: Your personalized Total Daily Energy Expenditure (maintenance calories) will be displayed instantly.

  IMPORTANT NOTES / LIMITATIONS

  While a TDEE calculator is an excellent starting point, it is crucial to remember it provides an estimate, not an exact measurement. The formulas use population averages and cannot account for every individual variable, such as your specific genetics, hormonal influences, or precise body composition.

  Your reported activity level also introduces a degree of subjectivity, which can affect the result. The number you receive should be treated as a highly informed starting point. The most accurate method is to use this figure for 2-3 weeks, track your weight consistently, and adjust your intake based on real-world results. It is not a substitute for professional medical or dietary advice, especially for individuals with specific health conditions.

  Looking for more health and fitness tools? Explore all fitness calculators here.

   FREQUENTLY ASKED QUESTIONS

  Is a TDEE calculator accurate? A TDEE calculator provides a scientifically-based estimate that is accurate enough for most people to use as a reliable starting point for their nutrition planning. However, individual differences mean it cannot be 100% precise. Think of it as a very educated guess that you can then fine-tune based on your body’s actual response over several weeks.

  What’s the difference between BMR and TDEE? Your BMR (Basal Metabolic Rate) is the calories you would burn if you stayed in bed all day. Your TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn from moving, walking, exercising, and even digesting food. TDEE is the complete total, which is why it’s the practical number to use for planning your daily calorie intake.

  Is there a different TDEE calculator for women and men? The calculation formulas automatically account for biological differences. Generally, due to differences in average body composition and hormones, men tend to have a higher BMR and thus a higher TDEE than women of the same age, height, weight, and activity level. You simply select your gender, and the formula adjusts accordingly.

  How do I use my TDEE for weight loss? Once you have your TDEE (maintenance calories), you create a calorie deficit. A common and sustainable approach is to reduce your daily intake by 300-500 calories from your TDEE. This should result in a gradual weight loss of about 0.5 to 1 pound per week. A dedicated calorie deficit calculator can help determine this target.

  What are maintenance calories by age? Maintenance calories generally decrease slightly with age because BMR tends to slow down. Our calculator factors in your specific age to account for this. There isn’t one universal “maintenance calories by age” number, as it depends heavily on your weight, height, gender, and, most significantly, your activity level. A 50-year-old who is very active may need far more calories than a 25-year-old who is sedentary.