TDEE Calculator

Accurately measure your Total Daily Energy Expenditure to optimize your nutrition plan.

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Your Estimated TDEE

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Your Stats Breakdown

TDEE

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BMR

1,560

cal

BMI

24.2

score

Your data never leaves your device. All calculations are performed locally.

What TDEE actually measures

Total Daily Energy Expenditure (TDEE) estimates how many calories your body burns in a full day based on your age, sex, height, weight, and activity level. It combines your resting metabolic rate with calories burned through movement, exercise, digestion, and daily activity.

TDEE calculators are commonly used for weight loss, muscle gain, maintenance calories, and meal planning. Knowing your estimated calorie needs can help create a more sustainable nutrition strategy instead of relying on overly restrictive diets.

This TDEE calculator estimates your daily calorie expenditure and helps calculate calorie targets for fat loss, maintenance, or lean muscle gain.

Related nutrition and weight management guides

Your TDEE can change over time based on body composition, activity levels, sleep, stress, hormones, and changes in calorie intake. People with more muscle mass generally burn more calories at rest compared to those with lower lean body mass.

For weight loss, many people aim for a moderate calorie deficit below their estimated TDEE, while muscle gain typically requires a calorie surplus combined with resistance training and sufficient protein intake.

Want to estimate your weight category too? Use our BMI calculator to calculate your Body Mass Index based on your height and weight.

Questions about calories, metabolism, or weight management?

august is a private AI health companion that can help explain TDEE, calorie deficits, metabolism, nutrition, exercise, muscle gain, and sustainable weight management without a clinic visit or copay.

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Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity and digestion.

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using formulas like Mifflin-St Jeor, then multiplying it by an activity factor based on your exercise frequency and intensity.

TDEE calculators provide estimates that are typically within 10% of your actual energy expenditure. For more precise results, you may need to track your calorie intake and weight changes over time and adjust accordingly.

To lose weight, you typically need to eat 300-500 calories less than your TDEE. A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week.

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.

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