Calorie Calculator

Total Daily Energy Expenditure (TDEE)

Health Suite
yrs
kg
cm

Understanding Total Daily Energy Expenditure (TDEE)

While your **BMR** represents calories burned at rest, your **TDEE (Total Daily Energy Expenditure)** is the actual total number of calories you burn each day when exercise and daily activity are factored in.

"To lose weight, you must eat below your TDEE. To gain weight, you must eat above it."

Our calculator uses the most accurate multipliers to help you find your "Maintenance Calories"—the sweet spot where your weight remains stable.

Activity Level Tiers

1.2

Sedentary

Office jobs, very little intentional exercise.

1.375

Lightly Active

Light exercise 1-3 days per week.

1.55

Moderately Active

Regular exercise/sports 3-5 days per week.

1.725

Very Active

Hard exercise 6-7 days per week.

Weight Management Strategies

Weight Loss (Deficit)

Aim for a 500 calorie reduction from your TDEE. This typically results in a sustainable loss of ~1lb (0.5kg) per week.

Weight Gain (Surplus)

Add 500 calories to your TDEE. Combined with resistance training, this supports lean muscle growth while minimizing excess fat storage.