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TDEE Calculator 2025

Calculate your Total Daily Energy Expenditure instantly with our medically accurate, free TDEE calculator trusted by millions worldwide. Get personalized calorie insights and metabolic recommendations.

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Calculate Your TDEE

Enter your details to get instant, medically accurate Total Daily Energy Expenditure results

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Your TDEE Result

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Calories per day
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Activity Level Guide

Level Description Multiplier
BMR Basal Metabolic Rate only 1.0
Sedentary Little/no exercise, desk job 1.2
Light Light exercise 1-3 times/week 1.375
Moderate Moderate exercise 4-5 times/week 1.55
Active Heavy exercise 6-7 times/week 1.725
Very Active Very heavy exercise, physical job 1.9

⚠️ Medical Disclaimer

This TDEE calculator is for informational purposes only. Results should not replace professional medical advice. Consult healthcare professionals for personalized nutrition and fitness guidance.

Understanding TDEE (Total Daily Energy Expenditure)

Comprehensive guide to Total Daily Energy Expenditure, metabolic calculations, and everything you need to know about daily calorie requirements.

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What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basic metabolic functions, physical activity, and food digestion. It's the most accurate measure for determining daily calorie needs.

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BMR vs TDEE

Basal Metabolic Rate (BMR) is the energy required for basic body functions at rest. TDEE includes BMR plus calories burned through physical activity, making it a more complete picture of your daily energy expenditure.

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TDEE Calculation

TDEE is calculated by multiplying your BMR by an activity factor (1.2-1.9). Our calculator uses the scientifically validated Mifflin-St Jeor equation for BMR, then applies appropriate activity multipliers for accurate results.

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Activity Factors

Activity levels range from sedentary (1.2x BMR) to extremely active (1.9x BMR). Accurate activity assessment is crucial for precise TDEE calculation and successful weight management goals.

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Weight Management

Understanding your TDEE helps create effective calorie deficits for weight loss or surpluses for weight gain. A 500-calorie daily deficit typically results in 1 pound of weight loss per week.

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Accuracy Factors

TDEE calculations are estimates that can vary based on genetics, muscle mass, hormone levels, and metabolic health. Regular monitoring and adjustments ensure optimal accuracy for your individual needs.

Frequently Asked Questions

Everything you need to know about TDEE calculation, interpretation, and application answered by fitness and nutrition experts.

What is the difference between BMR and TDEE?

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BMR is the minimum calories needed for basic body functions at rest, while TDEE includes all daily activities. TDEE is typically 20-30% higher than BMR for sedentary individuals and can be double BMR for very active people.

How accurate is the TDEE calculator?

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Our TDEE calculator is approximately 90-95% accurate for most individuals when activity levels are honestly assessed. Individual variations in metabolism can affect accuracy, so monitoring and adjusting based on real-world results is recommended.

How do I choose the right activity level?

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Choose based on your total weekly activity, not just formal exercise. Include walking, daily tasks, and job activities. Most people fall into sedentary or light categories. When in doubt, start conservative and adjust based on results.

Should I eat exactly my TDEE calories?

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Eating your TDEE maintains current weight. For weight loss, eat 300-500 calories below TDEE. For weight gain, eat 300-500 calories above TDEE. These deficits/surpluses should be sustainable and gradual.

Does TDEE change as I lose weight?

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Yes, TDEE decreases as body weight decreases because there's less mass to maintain. Recalculate your TDEE every 10-15 pounds of weight loss to maintain accurate calorie targets.

Can I use TDEE for muscle building?

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Absolutely! For muscle building, eat 300-500 calories above your TDEE combined with resistance training. This provides energy for muscle protein synthesis while minimizing excess fat gain during bulking phases.