TDEE Calculator

If you want to understand how many calories your body burns in a full day, the first step is calculating your TDEE — Total Daily Energy Expenditure. Research shows that TDEE measures the total calories your body uses in 24 hours through all activities, including sleeping, daily movement, exercise, and even the energy required to digest food.

Knowing your TDEE plays a crucial role in reaching your fitness goals. Whether you want to lose fat, gain muscle, or simply maintain your current weight, your TDEE helps you determine exactly how many calories you should be eating. You can calculate this number using a TDEE calculator or by applying the manual formula. In this detailed guide, we’ll walk you through the difference between TDEE and BMR, how many calories you should consume, and how to use the calculator step-by-step.

TDEE and BMR are often confused, but they represent different things. TDEE counts total calories burned from basic body functions, movement, and activity, while BMR focuses only on essential functions like breathing, circulation, and cell production. RMR (Resting Metabolic Rate) is often misunderstood as BMR, but RMR reflects calories burned at rest, not overall metabolic function.

Your calorie intake should align with your goals. To lose weight, experts recommend eating 10–20% fewer calories than your TDEE. For example, if your TDEE is 2000, your daily intake should be around 1600–1800 calories. To build muscle, you need a calorie surplus — typically around 20 calories per kg of body weight. A person weighing 80 kg may need around 1600 calories plus additional calories depending on activity and training.

Our TDEE Calorie Calculator for women and men makes this process much easier. Simply enter your weight, height, age, gender, and activity level, then click “Calculate.” You’ll instantly see how many calories you need to lose weight gradually, lose weight rapidly, maintain your weight, or build muscle. The tool removes guesswork and gives you science-backed numbers tailored to your body.

If you prefer manual calculations, the formula is straightforward:
TDEE = BMR × Activity Level.
Your BMR can be calculated using the Mifflin-St Jeor Equation, with separate formulas for men and women. Your TDEE changes based on factors such as age, physical activity, gender, weight, and height, making each person’s calorie needs unique.

Regularly tracking your TDEE ensures you stay on the right path toward your fitness goals. Whether you are aiming to burn fat, build muscle, or maintain your physique, this calculator helps you monitor your calorie intake accurately. With these insights, you can make smarter decisions, adjust your lifestyle, and achieve long-term health and fitness results with confidence.