A TDEE (Total Daily Energy Expenditure) calculator estimates how many calories you burn in a typical day by combining your basal metabolic rate with your activity level.
About this calculator
A TDEE (Total Daily Energy Expenditure) calculator estimates how many calories you burn in a typical day by combining your basal metabolic rate with your activity level. It is a useful number for nutrition planning: eat at TDEE to maintain weight, below it to lose weight, and above it to gain.
Unlike BMR, which assumes complete rest, TDEE reflects daily life by accounting for movement, exercise, and the energy used to digest food.
Common uses
- Find the exact calorie level to maintain, lose, or gain weight
- Adjust daily calorie intake on rest days vs training days
- Plan macronutrient targets based on calorie goals
- Compare TDEE across different activity levels
Frequently asked questions
Is TDEE the same every day?
No, TDEE varies day-to-day based on your activity. Many people use an average TDEE across the week. Some athletes track TDEE separately for training and rest days (training day TDEE > rest day TDEE) and adjust calorie intake accordingly.