Use our free TDEE Calculator to estimate your total daily energy expenditure based on weight, height, age, and activity level. Plan your calories for fat loss, muscle gain, or maintenance.
TDEE (Total Daily Energy Expenditure) Explained
TDEE stands for Total Daily Energy Expenditure, which is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR), the energy you burn at rest, plus the calories burned from physical activity, digestion, and daily movement. Understanding your TDEE is essential for weight management, whether your goal is fat loss, muscle gain, or maintenance.
How TDEE Affects Your Fitness Goals
• Fat Loss: Eat fewer calories than your TDEE to create a caloric deficit.
• Muscle Gain: Consume more calories than your TDEE to support muscle growth.
• Maintenance: Match your calorie intake to your TDEE to maintain weight.
Factors That Influence TDEE
1. Age: Metabolism slows down as you age.
2. Gender: Men generally have higher TDEE than women due to more lean muscle mass.
3. Weight & Height: Larger body mass burns more calories.
4. Activity Level: More physical activity increases TDEE.
How This Calculator Works
Our TDEE Calculator estimates your daily energy expenditure using your weight, height, age, and activity level. It applies the Mifflin-St Jeor formula and multiplies it by an activity factor to give an accurate estimate.
Benefits of Knowing Your TDEE
• Helps create personalized diet plans
• Avoids overeating or under-eating
• Optimizes workout nutrition
• Supports long-term health goals
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Final Words About This Tool
This TDEE Calculator is your quick and easy way to understand how many calories your body burns each day. By entering your weight, height, age, and activity level, you can accurately estimate your total daily energy expenditure.
Use this number to:
• Plan your daily meals
• Adjust calorie intake for fat loss, muscle gain, or maintenance
• Track progress and optimize your workout nutrition
Remember: This tool provides an estimate, not a medical diagnosis. Always combine it with a balanced diet, consistent exercise, and professional advice for the best results.