TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolism, digestion, physical activity, and exercise. Knowing your TDEE is the first step in any nutrition plan — whether for weight loss, maintenance, or muscle gain.

BMR (Basal Metabolic Rate) is the number of calories your body needs just to maintain vital functions at rest — like breathing, circulation, and cellular function. It represents 60-70% of your total caloric expenditure. TDEE is calculated by multiplying BMR by your activity level.

• Sedentary (×1.2): Office job, no exercise • Lightly active (×1.375): Light exercise 1-3 times per week • Moderately active (×1.55): Moderate exercise 3-5 times per week • Very active (×1.725): Hard exercise 6-7 times per week • Extremely active (×1.9): Very hard exercise or physical job

• Use TDEE as a starting point — adjust based on actual results. • For safe weight loss, a 500 kcal/day deficit (~1 lb/week) is recommended. • For muscle gain, a surplus of 200-300 kcal/day is sufficient. • Recalculate every 4-6 weeks as your weight changes. • These are estimates — individual metabolism can vary 10-15%.