Discover your Total Daily Energy Expenditure (TDEE) to align your nutrition with your personal goals, whether you aim for weight loss, muscle gain, or simply maintaining your current weight.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. This includes all activities: sleeping, working, eating, and exercising. Understanding your TDEE is the cornerstone of effective nutrition planning because it tells you exactly how much energy your body requires.
This calculator estimates your TDEE by first determining your Basal Metabolic Rate (BMR)—the calories you burn at rest—and then multiplying it by a factor that represents your daily activity level.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Minimal movement, typical for a desk job with no exercise. |
| Lightly Active | 1.375 | Light exercise or sports 1–3 days per week. |
| Moderately Active | 1.55 | Moderate exercise or sports 3–5 days per week. |
| Very Active | 1.725 | Intense exercise or sports 6–7 days a week. |
| Extra Active | 1.9 | Strenuous daily exercise, a physical job, or athletic training. |
Disclaimer: This tool provides an accurate estimate for informational purposes. Individual needs may vary. For personalized nutrition advice, consult a registered dietitian or healthcare professional.
