How to Use the TDEE Calculator?

1. Enter the Weight
2. Enter the Height
3. Enter the age
4. Select Gender
5. Select activity level

Click the “Calculate TDEE’’ & see your result. 

TDEE Calculator

Calculate TDEE

Ever wonder how many calories you need to maintain your current weight, lose fat, or build muscle? That’s where a TDEE Calculator comes in. It helps you determine your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns each day based on your activity level.

Whether you’re planning to start a new diet, adjust your fitness routine, or optimize your health goals, calculating your TDEE is the first step toward success.

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure. It’s the total number of calories your body needs to function every day, including everything from breathing and digestion to workouts and daily movement.

TDEE is made up of:

• Basal Metabolic Rate (BMR) – Energy used at rest
  
• Thermic Effect of Food (TEF) – Energy used to digest food
  
• Exercise Activity – Calories burned during workouts
  
• Non-Exercise Activity Thermogenesis (NEAT) – Movement outside of structured exercise (like walking, cleaning, etc.)
  

TDEE is the most accurate way to know how many calories you burn daily. It’s essential for setting your weight loss or muscle gain goals.

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 What Is a TDEE Calculator?

A TDEE Calculator helps you estimate how many calories you burn in a day based on:

• Your age
  
• Gender
  
• Height
  
• Weight
  
• Activity level
  

Some calculators also factor in body fat percentage for more accuracy.

With your TDEE calculated, you’ll know exactly how many calories to consume to maintain, lose, or gain weight.

TDEE and Your Fitness Goals

Once you calculate your TDEE, you can adjust your daily calories based on your goal:

Goal	Calories to Eat per Day
Maintain Weight	Eat at your TDEE
Lose Weight	TDEE – 500 calories (for ~1 lb fat/week)
Gain Muscle	TDEE + 250–500 calories (slow, lean gains)

Example: If your TDEE is 2,200 calories, you should eat:

• 2,200 to maintain
  
• 1,700 to lose fat
  
• 2,500–2,700 to gain muscle
  

TDEE Activity Levels

When using a TDEE calculator, you’ll need to choose your activity level. Here’s a breakdown:

Activity Level	Description	Multiplier
Sedentary	Little to no exercise	1.2
Lightly active	Light exercise/sports 1–3 days/week	1.375
Moderately active	Moderate exercise 3–5 days/week	1.55
Very active	Hard exercise 6–7 days/week	1.725
Super active	Very intense training or a physical job	1.9

How Is TDEE Calculated?

Step 1: Calculate your BMR

The most common method is the Mifflin-St. Jeor equation:

• For men:
  BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
  
• For women:
  BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
  

Step 2: Multiply BMR by your activity level

TDEE = BMR × Activity Factor

From TDEE to Macros

Once you know your TDEE, you can set your macronutrient goals (protein, carbs, fat):

Example (2,000 calorie diet for fat loss):

• Protein: 30% = 150g
  
• Carbs: 40% = 200g
  
• Fat: 30% = 67g
  

Adjust your macro split based on your training, goals, and personal preferences.

Why TDEE Is More Accurate Than Calorie Averages

Unlike general “2,000 calories a day” guidelines, your TDEE is personalized. It considers:

✅ Your metabolism
✅ Your daily activity
✅ Your goals

TDEE provides a scientific starting point for effective weight management and long-term health success.

Tips for Using Your TDEE

• Track calories for 1–2 weeks to see how your actual intake compares
  
• Recalculate TDEE if your weight or activity level changes significantly
  
• Combine with a macro calculator for best results.
  
• Use a food tracking app like MyFitnessPal or Cronometer.
  

Things That Affect TDEE

1. Muscle Mass – More muscle = higher TDEE
   
2. Hormones – Thyroid levels, stress, and sleep can influence your metabolism
   
3. Age – TDEE decreases with age due to the loss of muscle
   
4. Dieting history – Long-term calorie restriction can lower your TDEE
   
5. NEAT – Small movements (like pacing or fidgeting) can have a big impact!

The TDEE Calculator is one of the most powerful tools for anyone serious about health, fitness, or body transformation. It helps you understand your body’s calorie needs and gives you the clarity to make informed diet choices—no more guessing!

Whether you’re trying to lose fat, build muscle, or stay lean, knowing your TDEE gives you the roadmap.

Start with the right numbers. Stick to the plan. See real results.

Disclaimer: This content is for educational purposes only and should not replace professional medical or dietary advice.

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