TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie targets for fat loss, maintenance, or muscle gain.
Ready to Calculate
Fill out the form and click "Calculate TDEE" to see your total daily energy expenditure and calorie targets.
TDEE Calculator Guide
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including your basal metabolic rate plus all physical activity. Knowing your TDEE is the foundation of any effective nutrition plan.
How to Use Your TDEE
Fat Loss: Eat 250-750 calories below your TDEE depending on how fast you want to lose weight. Slower cuts preserve more muscle.
Maintenance: Eat your TDEE to maintain current weight. This is your starting point.
Muscle Gain: Eat 250-500 calories above your TDEE to support muscle growth while minimizing fat gain.
Tip: Track your weight for 2-3 weeks and adjust calories based on actual results. TDEE calculators provide estimates — your real TDEE depends on factors like metabolism, NEAT, and training intensity.