Free TDEE Calculator
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day, combining your resting metabolism (BMR) with the physical energy used for exercise and daily tasks. This is the master index used to design calorie goals for weight loss or muscle building.
Calculation Output
• Fat Loss Calorie Goal: 2142 kcal/day (400 kcal deficit)
• Muscle Gain Calorie Goal: 2742 kcal/day (200 kcal surplus)
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Get App to Track TrendsUnderstanding Activity Multipliers
Your BMR is multiplied by an activity factor to calculate your maintenance calorie threshold:
| Activity Category | Factor | Description |
|---|---|---|
| Sedentary | 1.200 | Desk job, little or no deliberate exercise. |
| Lightly Active | 1.375 | Light walks or workouts 1-3 times a week. |
| Moderately Active | 1.550 | Moderate exercise or gym workouts 3-5 days a week. |
| Very Active | 1.725 | Heavy physical workouts or sports 6-7 days a week. |
| Extremely Active | 1.900 | Physical job, or double workouts every day. |
Configuring Calorie Goals
- • Weight Loss (Deficit): Target a deficit of 350 to 500 kcal/day from your TDEE for healthy weight loss of 0.3 - 0.5 kg per week.
- • Muscle Gain (Surplus): Target a slight surplus of 150 to 300 kcal/day along with heavy resistance training to minimize fat gain while gaining muscle mass.
Track Macros in Real-Time
Track calorie deficits, protein margins, and carbohydrate caps offline. Synchronize meal targets to your home screen with the Health Tractal app widget.
Frequently Asked Questions (FAQ)
What is Total Daily Energy Expenditure (TDEE)?
TDEE is the total number of calories your body burns in a day. It is calculated by taking your Basal Metabolic Rate (BMR) and adjusting it based on your daily physical activity and exercise levels.
How many calories should I consume to lose weight?
To lose weight, you must create a calorie deficit. Consuming 300 to 500 calories below your TDEE daily is generally recommended for steady, sustainable fat loss.
How do I calculate TDEE manually?
TDEE is calculated by first determining your BMR using weight, height, and age, and then multiplying that number by an activity multiplier (ranging from 1.2 for sedentary lifestyles to 1.9 for extremely active athletes).
How often should I recalculate my TDEE?
You should recalculate your TDEE whenever your body weight changes by more than 3-5 kg or if your regular activity levels change significantly, as these directly alter your daily energy needs.