Free Tool
TDEE Calculator
Find out exactly how many calories you burn in a day based on your stats and activity level. This is your baseline for weight loss or muscle gain.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn in a single day. TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor.
Why does it matter?
- Maintenance: Eating at your TDEE will maintain your current weight.
- Fat Loss: To lose weight, you typically need a calorie deficit (eating less than your TDEE).
- Muscle Gain: To build muscle effectively, you often need a slight calorie surplus (eating more than your TDEE).
Tip: Once you know your TDEE, check out our Macro Calculator to see how to split those calories into protein, carbs, and fats for your specific goals.