TDEE Calculator
Calculate your Total Daily Energy Expenditure!
Calculate your Total Daily Energy Expenditure (TDEE)
What is it?
Your TDEE is the estimated amount of energy your body uses in a typical day based on your current activity level. When you use this calculation, there are a few things to consider:
Activity Level. To get the most accurate estimation of your daily calories burned, use the activity level that most closely matches your current routine. If you are stuck choosing between two levels, choose them both and take the average.
BMR. Your basal metabolic rate (BMR) represents the amount of energy your body burns even when you are not exercising. This is the minimum amount of energy your body needs to function properly! If you are using this calculator to create a nutrition plan, this is the minimum amount of calories you need to take in each day. Try not to consume less than this amount!
Estimation. These numbers are not exact. If we wanted to 100% accurate, we’d need to go to an exercise testing lab. There is wiggle room with these numbers, so don’t worry about precision here. Think of this estimation as a guide.
How can I use it?
There are few ways you can use these numbers for a variety of goals.
Gaining mass. If you are trying to gain muscle or just gain weight, you can reference your TDEE calculation to make sure you’re maintaining a calorie surplus! To gain mass, we need to take in more energy than we are spending.
Losing weight. If you are trying to lose weight, you can use your TDEE to make sure you’re maintaining a calorie deficit without eating too little! To lose weight, we need to spend more energy than we are consuming.
Just for fun! Sometimes we just like to have data at our finger tips. We are curious beings!