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Total Daily Energy Expenditure (TDEE)

2,626Calories per day


Extreme Weight Loss

-2 lb 1,476

Weight loss

-1 lb 1,976

Mild weight loss

-0.5 lb 2,226

Maintain weight

0 lb 2,476

Mild weight gain

+0.5 lb 2,726

Weight gain

+1 lb 2,976

Extreme Weight gain

+2 lb 3,476

Understanding your Total Daily Energy Expenditure (TDEE) is like having a roadmap for your fitness journey. It's the total number of calories you burn in a day, considering all your activities. Let's dive into the world of TDEE and how an online calculator can be your guide.

What is TDEE?

The Basics of TDEE

TDEE stands for Total Daily Energy Expenditure. It's not just a number but a dynamic metric that reflects your lifestyle.


While Basal Metabolic Rate (BMR) is all about the calories you burn at rest, TDEE includes all daily activities, making it a more comprehensive measure.

Why Calculate Your TDEE?

Tailoring Your Diet

Knowing your TDEE helps tailor your calorie intake, ensuring you eat enough to fuel your day without overdoing it.

Fitness Goals Simplified

Whether you're losing fat, gaining muscle, or maintaining weight, your TDEE is the starting point for any fitness plan.

How to Calculate Your TDEE

The Role of Online Calculators

An online TDEE calculator simplifies the complex process of finding your TDEE by using proven formulas and personalized activity levels.

Input Parameters for Precision

You'll need to input details like weight, height, body fat percentage, and activity level for an accurate TDEE.

Understanding the Formulas

Mifflin-St. Jeor Equation

This formula is a popular choice for its accuracy, factoring in weight, height, age, and sex.

Harris-Benedict Equation

Another reliable formula that adjusts for sex differences in metabolism.

Katch-McArdle Equation

Ideal for those who know their lean body mass, focusing on the energy expenditure of muscle over fat.

Applying Your TDEE Results

Dietary Management

Your TDEE can guide your daily calorie intake, helping you manage your diet effectively.

Workout Optimization

By understanding the calories burned on workout vs. rest days, you can optimize your exercise routine.

Body Composition Tracking

Monitor changes in your BMI, LBM, and FBM to see how your diet and exercise impact your body.

The Advantages of Our TDEE Calculator

Rich Data Analysis

Our calculator provides not just TDEE but also BMI, LBM, FBM, and more.

Customization for Goals

Whether you're aiming for weight loss or muscle gain, our calculator adjusts for your specific goals.

Timeframe Estimations

Get an estimate of how long it will take to reach your desired weight.


What Makes TDEE Important?

TDEE is crucial for anyone looking to manage their weight or understand their calorie needs.

How Accurate Are Online Calculators?

While not perfect, they use established formulas and can be very accurate when given precise inputs.

Can TDEE Change Over Time?

Absolutely! As you lose weight, gain muscle, or change your activity level, your TDEE will adjust accordingly.

Conclusion: Your Fitness Compass

Your TDEE is more than just a number—it's a tool that helps navigate the complex world of calorie intake and expenditure. By using a TDEE calculator, you're equipping yourself with knowledge, and as they say, knowledge is power—power to reach your fitness goals, power to understand your body, and power to take control of your health journey.

Remember, the first step towards any change is understanding, and with TDEE, you're well on your way to a fitter, healthier you.

TDEE Calculation Examples

Below is a table that illustrates how TDEE varies according to different individual parameters:

Profile Weight Height Age Sex Activity Level BMR (Mifflin-St. Jeor) TDEE
John 70 kg 175 cm 25 M Sedentary 1654 kcal 1985 kcal
Lisa 65 kg 160 cm 30 F Light Exercise 1432 kcal 2045 kcal
Mark 80 kg 180 cm 40 M Moderate Exercise 1668 kcal 2669 kcal
Susan 55 kg 165 cm 35 F Heavy Exercise 1369 kcal 2327 kcal
Alex 90 kg 190 cm 28 M Athlete 1905 kcal 3809 kcal

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