TDEE Calculator — Calculate Your Daily Calorie Needs
Find out how many calories you burn per day and get personalized macro targets.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns each day — not just during workouts, but also while sitting, walking, digesting, and even sleeping. In short, it's your real daily calorie burn.
TDEE is made up of:
- Basal Metabolic Rate (BMR) – energy burned at rest
- Physical Activity Level (PAL) – workouts + daily activity
- Thermic Effect of Food (TEF) – energy to digest food
Understanding your TDEE helps you gain muscle, lose fat, or maintain your body weight. Eat above TDEE to gain, below to cut. Simple.
Why is calculating your daily calorie needs important?
Most people either overestimate how much they burn or underestimate how much they eat and that’s exactly why their progress stalls.
Knowing your daily calorie needs gives you a data-driven foundation to:
- Set realistic goals backed by science
- Adjust calories for fat loss, muscle gain, or maintenance
- Avoid frustration and plateaus
This calculator considers your age, weight, height, sex, activity level and even job type for the most accurate estimate.
How to use this calculator to meet your fitness goals
Using this TDEE calculator is simple — and the output is powerful.
- Step 1: Enter your basic info — age, weight, height, and sex. Choose metric or imperial units.
- Step 2: Select your job type and training frequency for a smart Physical Activity Level (PAL).
- Step 3: Choose your goal: cut, bulk, or maintain. Then pick the intensity (slow, moderate, aggressive).
- Step 4: View your personalized TDEE and macros to guide your nutrition.
Whether you want to lose fat or gain muscle, your journey starts with accurate numbers — not guesswork.