What is TDEE Calculator?
The TDEE (Total Daily Energy Expenditure) Calculator estimates the total number of calories you burn per day based on your age, height, weight, gender, and level of daily physical activity. Knowing your TDEE is critical for physical fitness, helping you establish a precise daily calorie target to lose weight, gain muscle, or maintain your body weight.
Formula
TDEE = BMR (Mifflin-St Jeor) * Activity Factor (1.2 to 1.9)
Benefits of Using TDEE Calculator
Precise Diet Planning - Know exactly how many calories to consume for your fitness goals.
Activity Scale Adjustments - Accounts for sedentary lifestyles as well as heavy athlete routines.
Weight Control - Establishes the boundary between calorie deficit and surplus.
Metabolism Insights - Provides baseline energy needs for everyday bodily maintenance.
Pro Tip: Most people overestimate their daily activity level. If you work a desk job and walk occasionally, select 'Sedentary' or 'Lightly Active' to avoid overestimating your calorie needs.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive. TDEE is your BMR adjusted for all daily movement and exercise.
To lose weight safely, consume a calorie deficit of about 300 to 500 calories below your TDEE daily. This leads to steady fat loss.
Consuming a calorie surplus of 200 to 400 calories above your TDEE while performing strength training supports muscle hypertrophy.
Yes, as your body mass drops, it requires less energy to move, meaning your TDEE will gradually decrease. Recalculate every 5-10 kg.
Poor sleep can lower your metabolic rate and increase hormones like ghrelin, making it harder to stick to calorie goals.
Reviewed by Rahul Kumar | Founder, WPFixHub
Updated: August 2026