Whether you're trying to lose weight, build muscle, or maintain your current physique, knowing your Total Daily Energy Expenditure (TDEE) is crucial. A TDEE Calculator estimates the number of calories your body burns each day, factoring in your activity level, age, height, weight, and gender. With this number, you can customize your nutrition and fitness plan more effectively.
At Calculators.at, our free TDEE Calculator gives you accurate results to help you plan your meals, track your intake, and achieve your health goals.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body uses in a day. It includes:
Understanding your TDEE helps you determine:
TDEE is calculated in two steps:
10 × weight (kg) + 6.25 × height (cm) – 5 × age + 510 × weight (kg) + 6.25 × height (cm) – 5 × age – 161Activity Level Multiplier Sedentary (little to no exercise) 1.2 Lightly active (light exercise 1–3 days/week) 1.375 Moderately active (moderate exercise 3–5 days/week) 1.55 Very active (hard exercise 6–7 days/week) 1.725 Extra active (physical job or training 2x/day) 1.9 Example:
A 30-year-old woman, 65 kg, 165 cm tall, moderately active:
Once you know your TDEE, tailor your intake to your goal:
Pro tip: For sustainable fat loss, a daily deficit of 500 kcal helps you lose ~0.5 kg per week.
The TDEE Calculator is a must-have tool for anyone looking to take control of their health and fitness. It helps you understand your body’s energy needs so you can make informed choices about your diet, workouts, and overall lifestyle. Whether you're a beginner or an experienced athlete, knowing your TDEE gives you the power to reach your goals faster.