TDEE Calculator
Calculate your Total Daily Energy Expenditure and see how your body uses energy.
How TDEE Works
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It consists of three main components: Basal Metabolic Rate (BMR) which accounts for 60-70% of total expenditure, the Thermic Effect of Food (TEF) at about 10%, and physical activity which varies based on your lifestyle.
Understanding your TDEE helps you make informed decisions about nutrition. Eating at your TDEE maintains your weight, eating below it creates a caloric deficit for weight loss, and eating above it creates a surplus for weight gain. The macro recommendations show how to split your calories across protein, carbs, and fat for different dietary approaches.