Calculate your Total Daily Energy Expenditure (TDEE), representing the total calories you burn per day based on activity levels.
Calculations run locally in client-side Javascript. No physiological metrics are shared or uploaded to the servers.
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Fill in your physical attributes to predict resting energy expenditure and TDEE baselines.
This represents the total calories burned daily factoring in BMR and your exercise level.
Based on your inputs, your estimated BMI score is 24.7 which falls into the Normal Weight category.
Understanding BMR, TEA, and TEF components of metabolism to structure calorie goals.
Total Daily Energy Expenditure represents the sum of calories burned in a 24-hour cycle. It is calculated by adding resting metabolism (BMR) with the energy burned during active movement and digestion.
To construct a fitness regimen, adjust daily targets relative to TDEE:
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TDEE stands for Total Daily Energy Expenditure. It represents the total calories you burn daily. It is calculated by finding your Basal Metabolic Rate (BMR) and multiplying it by an activity coefficient representing your lifestyle (ranging from 1.2 for sedentary up to 1.9 for athletes).
TDEE is composed of three main factors: Basal Metabolic Rate (BMR, resting calories, ~70%), Thermic Effect of Activity (TEA, energy burned during movement and exercise, ~20%), and Thermic Effect of Food (TEF, energy required to digest and process nutrition, ~10%).
To lose body fat, you must consume less than your TDEE (creating a calorie deficit, usually -500 calories/day). To build significant muscle tissue, consuming slightly above your TDEE (creating a calorie surplus of +300 to +500 calories/day) provides the body with the energy and raw building blocks required to synthesis new muscle fibers.
Read our in-depth articles and guides related to this tool to help you make smarter decisions.
The answer to "how many calories per day" is not the same for everyone. Your TDEE — Total Daily Energy Expenditure — depends on your weight, height, age, sex, and activity level. Here is the exact formula and tables by goal.
Most people confuse BMR and TDEE — and eating at your BMR instead of your TDEE is the #1 calorie calculation mistake. This guide explains the difference and tells you exactly which number to use for your goal.
TDEE is the total number of calories your body burns in a day — at rest and through activity. It is the master number behind every effective diet and fitness plan. This guide explains how TDEE is calculated and why it matters more than BMR alone.
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