TDEE Calculator
Calculate your Total Daily Energy Expenditure to plan your nutrition goals.
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What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn each day. It includes your BMR (Basal Metabolic Rate) plus calories burned through activity and digestion.
Calorie Deficit
To lose weight, eat fewer calories than your TDEE. A 500 cal/day deficit leads to ~0.5kg loss per week. Don't go below 1200 cal (women) or 1500 cal (men) without medical supervision.
Building Muscle
Muscle growth is driven by strength training and adequate protein (1.6-2.2g per kg). A small surplus (200-300 cal) can speed up gains, but isn't required — especially if you carry extra body fat, where recomposition (losing fat while building muscle) is possible.