TDEE Calculator — Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) based on your activity level. Find your calorie needs for weight loss, gain, or maintenance.
❤️ Health & Fitness
✅ Free
By SwiftCalcTools Editorial Team · Formula verified
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How to Use TDEE Calculator
- 1Enter the required values in the input fields above.
- 2Click the Calculate button or results update instantly as you type.
- 3View your results in the output panel below the inputs.
- 4Adjust any values to recalculate instantly.
Frequently Asked Questions
Total Daily Energy Expenditure (TDEE) is the total calories your body burns per day, including BMR (basal metabolism), physical activity, exercise, and the thermic effect of food (digestion). Eating at your TDEE maintains your current weight.
Eat 300–500 calories below your TDEE for steady weight loss of 0.3–0.5 kg/week. A 500 calorie daily deficit equals ~0.5 kg/week since 1 kg of fat ≈ 7,700 calories. Avoid deficits larger than 1,000 cal/day as this risks muscle loss and metabolic adaptation.
Activity multipliers are estimates. Most people overestimate their activity level. If you work a desk job and exercise 3×/week, "Lightly Active" (1.375) is usually more accurate than "Moderately Active" (1.55). Adjust based on real-world results — if you're not losing weight on your calculated deficit, lower by 100–200 kcal.
Macronutrients (macros) are protein, carbohydrates, and fat. A common starting split for fat loss is 30% protein, 40% carbs, 30% fat. For muscle building: 25-30% protein, 45-50% carbs, 25% fat. Protein at 1.6–2.2g per kg bodyweight is recommended for muscle preservation during fat loss.