Calculate your Total Daily Energy Expenditure based on activity level.
Personal Specs
cm
kg
Energy Expenditure
Daily Maintenance2039CaloriesTDEE
Basal Metabolic Rate1699CaloriesBMR
Weight Loss (-0.5kg/wk)
1539 cal
Bulking (+0.5kg/wk)
2539 cal
About this calculator
Overview
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
💡
Pro Tips
Be honest about your activity level; most people overestimate their formal exercise.
Adjust your intake by 300-500 calories per day for steady weight loss or gain.
Monitor your weight over 2-3 weeks to calculate your 'actual' TDEE more precisely.
!
Fun Facts
"Metabolism accounts for about 60-75% of your total daily energy expenditure."
"The Thermic Effect of Food (TEF) adds about 10% to your energy needs."
"Non-Exercise Activity Thermogenesis (NEAT) includes all movement that isn't formal exercise."
"As you lose weight, your TDEE will naturally decrease because there is less tissue to maintain."
Formula: TDEE = BMR × Activity Multiplier. BMR is calculated via Mifflin-St Jeor formula.
