How do I use TDEE for weight goals?

For weight loss, eat 300-500 calories below TDEE. For weight gain, eat 300-500 calories above TDEE. For maintenance, eat at your TDEE. Adjust based on your actual results over 2-3 weeks.

Should I eat back exercise calories?

If you calculated TDEE including your exercise, don't eat back exercise calories. If you used sedentary TDEE, you can eat back 50-75% of exercise calories to account for overestimation in calorie burn.

TDEE Calculator – Total Daily Energy Expenditure

Calculate your Total Daily Energy Expenditure (TDEE) including BMR and activity level. Essential for weight management and nutrition planning.

TDEE Calculator – Total Daily Energy Expenditure

Calculate your Total Daily Energy Expenditure (TDEE) including BMR and activity level. Essential for weight management and nutrition planning.

Age*

Your age in years

Gender*

Biological sex affects calorie needs

Weight (kg)*

Your current weight in kilograms

Height (cm)*

Your height in centimeters

Activity Level*

Your typical activity level

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Enter your details to see calorie breakdown

Understanding TDEE

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) plus calories burned through daily activities and exercise. TDEE is essential for determining calorie needs for weight management.

TDEE components: