TDEE Calculator
Find your Total Daily Energy Expenditure (TDEE), the number of calories you burn per day including physical activity. This is your 'maintenance calories'. An essential starting point for any weight loss or muscle gain diet plan. Also calculates your BMR.
Inputs
Enter the required values to calculate.
Result
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More Information
Medical Disclaimer
Understanding the TDEE Calculator
TDEE stands for Total Daily Energy Expenditure. It's an estimation of how many calories your body burns in a 24-hour period, including all of your physical activities. Knowing your TDEE is the single most important starting point for managing your weight, whether your goal is to lose fat, gain muscle, or maintain your current physique.
The Components of TDEE
- Basal Metabolic Rate (BMR): The calories your body burns at complete rest just to stay alive (e.g., breathing, circulating blood). This is the largest component of your TDEE.
- Thermic Effect of Food (TEF): The calories burned during the digestion and processing of the food you eat.
- Physical Activity: The calories burned during exercise and other physical movements throughout the day. This is the most variable component of your TDEE.
The calculator estimates your BMR using a standard formula (like Mifflin-St Jeor) and then multiplies it by an activity multiplier to determine your TDEE.
How to Use Your TDEE
- To Maintain Weight: Eat at your TDEE.
- To Lose Weight (Cut): Eat below your TDEE (a caloric deficit of 300-500 calories is a common starting point).
- To Gain Weight (Bulk): Eat above your TDEE (a caloric surplus of 300-500 calories is a common starting point).
For more detailed calorie targets for different goals, use our Calorie Calculator.
General Healthy Food Ideas
Fueling your body correctly is key to achieving any health and fitness goal. Here are some examples of nutrient-dense food choices for different dietary preferences. This is for educational purposes and you should always consult with a registered dietitian for personalized advice.
High-Quality Protein
Non-Vegetarian
Chicken Breast, Salmon, Tuna, Eggs, Lean Beef.
Vegetarian
Greek Yogurt, Cottage Cheese, Lentils, Paneer, Whey Protein.
Vegan
Tofu, Tempeh, Edamame, Chickpeas, Seitan, Lentils, Vegan Protein Powder.
Complex Carbohydrates
These provide sustained energy. Sources are generally the same for all diets: Brown Rice, Quinoa, Sweet Potatoes, Oats, Whole Wheat Bread, Millets.
Healthy Fats
Non-Vegetarian
Fatty Fish (Salmon, Mackerel), Egg Yolks, Avocado, Nuts & Seeds, Olive Oil.
Vegetarian
Avocado, Nuts & Seeds, Olive Oil, Ghee, Full-Fat Dairy.
Vegan
Avocado, Nuts & Seeds, Olive Oil, Flaxseed Oil, Chia Seeds.