Free TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie recommendations based on your goals.
Calculate Your TDEE
Your Results Will Appear Here
Fill out the form and click "Calculate TDEE" to see your personalized calorie recommendations.
Understanding TDEE
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It consists of four main components:
Basal Metabolic Rate (BMR)
The calories your body needs to maintain basic functions like breathing, circulation, and cell production while at rest.
Thermic Effect of Food (TEF)
The calories burned during digestion and processing of food. Protein has the highest thermic effect, followed by carbs and fats.
Physical Activity
Calories burned through exercise, sports, and other intentional physical activities.
Non-Exercise Activity
Calories burned through daily movements like walking, standing, fidgeting, and other non-exercise activities.
Why Calculate Your TDEE?
Knowing your TDEE is essential for effective nutrition planning and achieving your fitness goals:
- Weight Management: — To maintain weight, consume calories equal to your TDEE
- Fat Loss: — Create a moderate calorie deficit by consuming less than your TDEE
- Muscle Gain: — Consume more calories than your TDEE to support muscle growth
- Performance: — Ensure you're fueling adequately for your activity level and training demands
Learn How TDEE Is Calculated
Our calculator uses the Mifflin-St Jeor equation for BMR, combined with activity multipliers to determine TDEE. This is the same formula we use in our mobile fitness app.