Free TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand how many calories you burn daily and set appropriate goals
- 1Select your preferred unit system (Metric or Imperial)
- 2Enter your age in years
- 3Select your gender
- 4Enter your height in the appropriate unit (cm/inches)
- 5Enter your weight in the appropriate unit (kg/lbs)
- 6Select your activity level from the options
- 7View your TDEE and recommended calorie targets for different goals
- Track your food intake to ensure you're meeting your calorie goals
- Adjust your activity level if your weight goals aren't being met
- Recalculate your TDEE every 4-6 weeks as your body changes
Frequently Asked Questions
Understanding Your Total Daily Energy Expenditure (TDEE)
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including both your Basal Metabolic Rate (BMR) and calories burned through physical activity. Understanding your TDEE is crucial for effective weight management, whether your goal is to lose, maintain, or gain weight.
Why TDEE Matters for Your Health
TDEE provides a comprehensive view of your daily caloric needs, making it an essential tool for anyone looking to manage their weight. By knowing your TDEE, you can create appropriate caloric deficits for weight loss or surpluses for weight gain. TDEE also helps you understand how your activity level impacts your energy needs and can guide decisions about exercise and nutrition.
Components of TDEE
- BMR (Basal Metabolic Rate): Calories burned at rest for basic physiological functions (60-75% of TDEE)
- TEF (Thermic Effect of Food): Calories burned digesting and processing food (10% of TDEE)
- NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily activities like walking and fidgeting (15% of TDEE)
- EAT (Exercise Activity Thermogenesis): Calories burned through structured exercise (varies based on activity level)
Using Our Free TDEE Calculator
Our online TDEE calculator first determines your BMR using the Mifflin-St Jeor Equation, then multiplies it by an activity factor to estimate your TDEE. Simply enter your age, gender, height, weight, and select your activity level from our options. The calculator provides not only your TDEE but also recommended calorie targets for different weight management goals.
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