TDEE Calculator

🔥 TDEE Calculator – Know Your Daily Calorie Needs to Reach Fitness Goals

Are you trying to lose weight, gain muscle, or simply maintain your current weight? Understanding your TDEE (Total Daily Energy Expenditure) lays the foundation for setting and reaching your fitness and wellness objectives. Our TDEE Calculator helps you accurately estimate how many calories your body burns in a day based on your activity level, age, weight, height, and gender.


📌 What is TDEE?

TDEE (Total Daily Energy Expenditure) refers to the complete amount of calories your body requires each day to function normally and maintain your present weight. It includes:

  • BMR (Basal Metabolic Rate): The amount of energy your body uses while at complete rest to support vital processes like breathing, circulation, and cell production.
  • Physical Activity: Any movement – walking, working, exercising, etc.
  • Thermic Effect of Food (TEF): The calories your body spends digesting, absorbing, and metabolizing the nutrients from the food you consume.


🧠 Formula:
TDEE = BMR × Activity Level


🧮 Why Should You Calculate Your TDEE?

Understanding your TDEE allows you to create a tailored nutrition and exercise strategy based on your personal health goals.

Fitness Goal How TDEE Supports Your Objective
Fat Loss Consume fewer calories than your TDEE to promote fat burning.
Muscle Gain Increase your calorie intake beyond your TDEE to build muscle.
Maintain Weight Keep your calorie intake equal to your TDEE to sustain your current body weight without gaining or losing.


✅ How to Use the TDEE Calculator

Using our TDEE Calculator is quick and easy. Just follow these steps:

  1. Select your gender
  2. Enter your age (in years)
  3. Enter your height and weight using either metric (cm and kg) or imperial (feet/inches and pounds) units.
  4. Choose your activity level (Inactive, Light, Moderate, Very Active, etc.)
  5. Click ‘Calculate’ – and see your daily calorie needs instantly!


⚙️ TDEE Activity Levels Explained

Level of Activity Details TDEE Multiplier
Inactive Mostly seated or minimal physical movement 1.2
Low Activity Light exercise like walking or casual workouts 1–3 times/week 1.375
Moderate Activity Moderate-intensity workouts 3–5 days per week 1.55
High Activity Heavy training 6–7 days per week 1.725
Extreme Activity Intense daily exercise or physical job 1.9


🎯 What Makes Our TDEE Calculator Unique?

  • ✅ Fast & Accurate calculations
  • ✅ Mobile-friendly and lightweight tool
  • ✅ Easy-to-understand interface
  • ✅ Supports both metric & imperial units
  • ✅ Built for fitness lovers, beginners, and diet-conscious users


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📝 Final Thoughts

Your fitness journey begins with awareness. TDEE helps you understand your body’s energy needs, allowing you to set realistic goals and track progress effectively. Whether you’re looking to burn fat, build muscle, or maintain your physique, knowing your TDEE is key.

Use our free TDEE calculator today and take control of your health goals!