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TDEE Calculator
years
ft
in
Your TDEE
0
calories/day
BMR (Rest)
0
Activity Burn
0
Calorie Goals
Lose 1 lb/week (-500 cal)
0 Lose 0.5 lb/week (-250 cal)
0 Maintain Weight
0 Gain 0.5 lb/week (+250 cal)
0 Gain 1 lb/week (+500 cal)
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How to Use the TDEE Calculator
- Enter your gender, age, height, and weight
- Select your typical activity level
- View your TDEE and calorie goals for different objectives
- Track your weight for 2-3 weeks to verify accuracy
TDEE Components
- BMR (60-75%) - Calories for basic body functions
- TEF (10%) - Thermic effect of food (digestion)
- NEAT (15%) - Non-exercise activity (fidgeting, walking)
- EAT (5-10%) - Exercise activity thermogenesis
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Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including your BMR, physical activity, and the thermic effect of food.
How accurate is TDEE calculation?
TDEE estimates are typically within 10% of actual values. Track your weight for 2-3 weeks while eating at calculated TDEE to verify and adjust.
How do I use TDEE for weight loss?
Eat 500 calories below TDEE to lose about 1 lb/week, or 1000 below for 2 lbs/week. Don't go below BMR without medical supervision.
Should I eat back exercise calories?
If you selected an activity level that includes exercise, those calories are already factored in. Don't double-count by eating back gym calories.