# TDEE Calculator (Total Daily Energy Expenditure)

Calculate your Total Daily Energy Expenditure (TDEE) based on BMR and activity level. Find out your daily calorie needs for weight loss, maintenance.

## What this calculates

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your basal metabolism and physical activity. Knowing your TDEE is the foundation for any diet or nutrition plan.

## Inputs

- **Gender**
- **Weight** (kg) — min 1, max 500
- **Height** (cm) — min 50, max 300
- **Age** (years) — min 1, max 120
- **Activity Level** — options: Sedentary (little or no exercise), Lightly active (1–3 days/week), Moderately active (3–5 days/week), Very active (6–7 days/week), Extra active (very hard exercise/physical job)

## Outputs

- **Basal Metabolic Rate (BMR)** — Calories burned at complete rest
- **Total Daily Energy Expenditure** — Total calories you burn per day including activity
- **Mild Weight Loss** — Daily intake for losing ~0.25 kg (~0.5 lb) per week
- **Weight Loss** — Daily intake for losing ~0.5 kg (~1 lb) per week
- **Mild Weight Gain** — Daily intake for gaining ~0.25 kg (~0.5 lb) per week

## Details

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying it by an activity factor. The activity factors range from 1.2 (sedentary) to 1.9 (extra active). To lose weight, you need to eat fewer calories than your TDEE; to gain weight, you need to eat more. A moderate deficit of 500 calories per day will result in approximately 0.5 kg (1 lb) of weight loss per week. It is generally not recommended to eat below your BMR.

## Frequently Asked Questions

**Q: How accurate is the TDEE calculation?**

A: TDEE calculators provide an estimate based on population averages. Individual metabolic rates can vary by 10–15% due to genetics, body composition, hormones, and other factors. Use your calculated TDEE as a starting point and adjust based on real-world results over 2–4 weeks.

**Q: How many calories should I eat to lose weight?**

A: A moderate calorie deficit of 500 calories below your TDEE typically results in about 0.5 kg (1 lb) of weight loss per week. Avoid eating below your BMR, and never go below 1,200 calories per day for women or 1,500 for men without medical supervision.

**Q: Which activity level should I choose?**

A: Be honest about your typical week. Sedentary means desk job with no exercise. Lightly active means light exercise 1–3 days/week. Moderately active means moderate exercise 3–5 days/week. Very active means hard exercise 6–7 days/week. Extra active means very hard daily exercise or a physical job.

**Q: Should I consult a professional before changing my diet?**

A: Yes. This calculator provides estimates for educational purposes. Before making significant changes to your diet or exercise routine, consult a healthcare professional, registered dietitian, or certified nutritionist for personalized guidance.

---

Source: https://vastcalc.com/calculators/health/tdee
Category: Health & Fitness
Last updated: 2026-04-21