Discover exactly how many calories your body burns every day using our advanced TDEE calculator.
This tool helps you determine your Total Daily Energy Expenditure (TDEE) based on your body metrics and activity level.

Whether your goal is weight loss, muscle gain, or maintenance, knowing your TDEE is the most important step in building an effective nutrition plan.

What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including:

• Basal metabolism (BMR)
• Physical activity
• Daily movement
• Exercise

This calculator uses the scientifically proven Mifflin-St Jeor equation, one of the most accurate formulas for estimating calorie needs.

Why is TDEE important?

Understanding your TDEE allows you to:

✔ Lose weight efficiently (calorie deficit)
✔ Build muscle (calorie surplus)
✔ Maintain your current weight
✔ Avoid under-eating or overeating
✔ Optimize your fitness results

Who should use this calculator?

This tool is perfect for:

• Fitness beginners
• Athletes
• People trying to lose weight
• Bodybuilders
• Anyone tracking calories

How to Use the TDEE Calculator

Follow these simple steps:

1️⃣ Select your unit system

Choose between:

• Metric (kg, cm)
• Imperial (lbs, ft/in)

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2️⃣ Enter your personal details

Fill in:

• Gender
• Age
• Weight
• Height

👉 Make sure your data is accurate for best results.

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3️⃣ Choose your activity level

Select the option that best matches your lifestyle:

• Sedentary – little or no exercise
• Light – 1–3 workouts per week
• Moderate – 3–5 workouts per week
• Very Active – 6–7 workouts per week
• Extra Active – intense training or physical job

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4️⃣ Click “Calculate Your TDEE”

The calculator will instantly show:

👉 Your daily calorie needs