Nutrition

TDEE Calculator

What it is

TDEE (Total Daily Energy Expenditure) is how many calories your body burns in a full day: base metabolism plus the energy cost of everything you do.

Why it matters

You can't consistently change your body without a reference point. TDEE gives you that number. Eat below it to cut, above it to build, at it to maintain. It's the foundation of any body composition plan.

These formulas use population averages. Your actual metabolism may differ by 10–20%. Adjust based on real results over 2–4 weeks. Not medical advice.

Age

Weight (kg)

Height (cm)

Activity level

SedentaryDesk job, little exerciseLightly active1–3 days/week exerciseModerately active3–5 days/week exerciseVery active6–7 days/week hard trainingExtra activePhysical job + daily training

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