⚡ Health Calculator

TDEE Calculator

Calculate your Total Daily Energy Expenditure — the total calories you burn each day including all activity. Your TDEE is the foundation for any diet or fitness plan.

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Enter measurements and activity

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Fill in your measurements and activity level to find your TDEE.

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is the total calories you burn per day. It includes BMR, the thermic effect of food, NEAT (non-exercise movement), and planned exercise. To lose ~0.5 kg/week, eat ~550 kcal below TDEE.

Frequently Asked Questions

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE includes BMR plus all calories burned through activity — exercise, daily movement, and the energy used digesting food.
How do I use TDEE to lose weight?
Eat 300–500 kcal below your TDEE for steady fat loss (~0.5 kg/week). Avoid cutting more than 1000 kcal/day below TDEE as this can cause muscle loss and metabolic slowdown.
Does TDEE change over time?
Yes. As you lose weight your BMR decreases, so your TDEE also decreases. Recalculate every 4–6 weeks or when your weight changes by more than 5 kg.