TDEE Calculator
Use the TDEE Calculator to estimate your daily calorie needs based on activity level, weight goals, and metabolic rate.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly Active | Light exercise 1–3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | 1.55 |
| Very Active | Hard exercise 6–7 days/week | 1.725 |
| Extra Active | Very hard exercise daily or physical job | 1.9 |
| Goal | Calorie Adjustment | How to Calculate |
|---|---|---|
| Lose Weight (Slow) | TDEE – 250 calories/day | Subtract 250 |
| Lose Weight (Standard) | TDEE – 500 calories/day | Subtract 500 |
| Lose Weight (Aggressive) | TDEE – 750 calories/day | Subtract 750 (not recommended long term) |
| Maintain Weight | TDEE | No adjustment |
| Gain Muscle (Slow) | TDEE + 250 calories/day | Add 250 |
| Gain Muscle (Standard) | TDEE + 500 calories/day | Add 500 |
Does TDEE change if I lose or gain weight?
Yes, your TDEE can change as your body weight, muscle mass, and activity levels change.
As you lose weight, your body may require fewer calories to maintain itself; as you gain muscle, your calorie needs can increase.
It’s a good idea to recalculate your TDEE every few months or whenever you make significant changes to your fitness routine or body composition.
What is the value of calculating TDEE?
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn each day based on your resting metabolism plus your activity level.
It’s essential for creating effective weight loss, maintenance, or muscle gain plans because it shows the total calories you actually need — not just your BMR.
Where do the TDEE recommendations come from?
TDEE calculations are based on multiplying your BMR (calculated with the Mifflin-St Jeor Equation) by standardized Activity Multipliers from exercise physiology research.
These multipliers have been widely accepted by fitness professionals, trainers, and nutritionists to estimate daily energy needs.
