How to Use the TDEE Calculator

The TDEE Calculator (Total Daily Energy Expenditure Calculator) helps you estimate how many calories your body needs daily based on your activity level, age, height, weight, and gender.

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What Is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) plus calories burned from physical activity.

Understanding your TDEE can help you:

• Set calorie targets for weight loss or gain
• Plan macro goals
• Understand your maintenance calorie intake

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How to Use the TDEE Calculator

1. Enter Your Age
   Input your age in years.
2. Select Your Gender
   Choose either Male or Female. The BMR formula differs slightly by gender.
3. Enter Your Weight (kg)
   Type in your current body weight in kilograms.
4. Enter Your Height (cm)
   Type in your height in centimeters.
5. Choose Your Activity Level
   • Sedentary: Little to no exercise
   • Lightly Active: Light exercise 1–3 days a week
   • Moderately Active: Exercise 3–5 days a week
   • Very Active: Hard training 6–7 days a week
   • Super Active: Hard physical job or two-a-day workouts
6. Click “Calculate TDEE.”
   The calculator will show you how many calories you need per day.

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Example

• Age: 30
• Gender: Female
• Weight: 60 kg
• Height: 165 cm
• Activity: Moderately Active

TDEE Result: ~2,075 kcal/day

This means you need to consume about 2,075 calories/day to maintain your current weight.

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TDEE Calculator – FAQ

Q1: What does TDEE stand for?
A1: TDEE stands for Total Daily Energy Expenditure, the total number of calories you burn per day.

Q2: Is TDEE the same as BMR?
A2: No. BMR (Basal Metabolic Rate) is the calories your body needs at rest. TDEE includes BMR plus activity calories.

Q3: Can I use TDEE to lose weight?
A3: Yes! To lose weight, aim to consume fewer calories than your TDEE (usually 10–20% less for sustainable weight loss).

Q4: Should I include exercise in my activity level?
A4: Yes. Pick the activity level that best describes your average weekly routine.

Q5: How accurate is this calculator?
A5: It’s a good estimate based on standard equations. For more accuracy, combine it with fitness tracking and regular body measurements.