Calculate Your TDEE
Total Daily Energy Expenditure — how many calories you burn daily
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including all activities from sleeping to exercise. Understanding your TDEE is crucial for anyone looking to lose weight, gain muscle, or maintain their current weight.
How TDEE is Calculated
Your TDEE is calculated by first determining your BMR (Basal Metabolic Rate) – the calories you burn at rest – then multiplying it by an activity factor based on your exercise habits.
TDEE = BMR × Activity Factor
Using Your TDEE
- Weight Loss: Eat 500 calories below TDEE for ~0.5 kg loss per week
- Weight Gain: Eat 500 calories above TDEE for ~0.5 kg gain per week
- Maintenance: Eat at your TDEE to maintain current weight