Total Daily Energy Expenditure (TDEE)

TDEE Calculator

Total daily energy expenditure (TDEE) is the average amount of calories you burn per day. You can accurately estimate your TDEE with your weight, height, age, and activity level. Once you know your TDEE, you can use this number to determine how many calories you should eat every day to lose, gain, or maintain your weight.

It's time to take the same kind of strategic approach to the rest of your training and nutrition.

Male

Female

Age: 25 Height: 180cm Weight: 80kg Walking: 2 hours per week Cardio: 1 hour per week

To Gain Weight:
2700 calories

To Maintain:
2400 calories

To Lose Weight:
1900 calories

Frequently Asked Questions

No. Your TDEE is how many calories you need to maintain your weight. Thus, if you want to lose weight, you need to eat fewer calories than your TDEE.

If you want to lose weight, you’ll need to eat fewer calories than your TDEE. Research shows a good calorie target for weight loss is 75% of your TDEE (25% below your TDEE). For most people, this comes out to 10 to 12 calories per pound of body weight per day.

This is enough to lose weight at an aggressive pace (about 1 to 2 pounds per week) without causing excessive hunger or cravings or disrupting your performance in the gym.

If you want to gain weight, you’ll need to eat above your TDEE.

How much above?

Research shows a good target for lean muscle gain is about 110% of your TDEE (10% above your TDEE). For most people, this comes out to 16 to 18 calories per pound of body weight per day.

This is enough to gain muscle mass and strength while gaining very little body fat.

While both tell you the number of calories your body needs, BMR and TDEE aren't exactly the same.
The main difference between BMR and TDEE is that the BMR is the number of calories burned by an individual at rest while the TDEE is the sum of BMR and the additional calories expending through physical activities.
Furthermore, TDEE is the parameter involved either in gaining or losing weight.