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TDEE Calculator

Optimize your fitness and nutrition with our Online TDEE Calculator. Determine your Total Daily Energy Expenditure to tailor your diet and exercise plan for better health and weight management.

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TDEE calculator:

The online TDEE (Total Daily Energy Expenditure) calculator is a code that helps you calculate how many calories your body needs in a day. It takes into account variables such as your age, weight, height, and activity level in order to guide the appropriate calorie intake for either maintaining your current weight or reaching particular fitness objectives. What is TDEE? TDEE is an abbreviation for Total Daily Energy Expenditure.  It is a concept that helps individuals determine how many calories their bodies need on a daily basis.

Why to calculate TDEE: 

Calculating Total Daily Energy Expenditure (TDEE) is a crucial step in achieving effective weight management and optimizing one's overall health. TDEE reflects the total number of calories an individual's body burns in a day, accounting for their unique characteristics like age, gender, weight, height, and activity level. By understanding their TDEE, individuals can tailor their calorie intake to align with their weight goals, whether it's weight loss, maintenance, or gain. This personalized approach helps prevent under- or overeating, ensuring a balanced and sustainable nutrition plan. Moreover, tracking TDEE allows individuals to monitor their progress, make necessary adjustments, and maintain muscle mass when striving for weight loss. It promotes not only weight-related goals but also supports overall well-being by ensuring that daily energy needs are met while maintaining a balanced diet. Seeking advice from a healthcare expert or a licensed dietitian can significantly improve the efficacy of TDEE-driven approaches, promoting wise decisions and long-lasting results.

Customizing TDEE calculations:

TDEE is highly individualized and depends on various factors unique to each person. Customizing TDEE calculations involves taking into account specific variables such as age, gender, weight, height, and activity level. For instance, a young, active athlete with a high TDEE will have different energy needs than an older, sedentary individual.

Your TDEE serves as a fundamental starting point for managing your weight and overall health. If your objective is to lose weight, it's crucial to establish a calorie deficit by ingesting fewer calories than your TDEE). Conversely, if you're looking to increase your weight or develop muscle, you should increase your calorie intake.

Moreover, TDEE customization enables setting realistic dietary goals tailored to your lifestyle and objectives. It's a valuable tool in maintaining a balanced, sustainable approach to managing your body's energy requirements. Seeking advice from a healthcare expert or nutrition specialist can offer tailored recommendations for optimizing your Total Daily Energy Expenditure to suit your requirements.


  1. Enter Your Personal Information:
  • Age: Input your age in years. The calculator accepts ages from 18 to 80.
  • Gender: Select your gender 
  • Height: Input your size in either centimeters (cm) or feet and inches
  • Weight: Input your weight in either kilograms (kg) or pounds (if using the US system)

Specify Your Activity Level:

  1. Adjust Settings (Optional): click on the "+ Settings" button. This allows you to specify additional details about your exercise routine.
  2. Exercise: Select the level of exercise you engage in daily from the provided options (e.g., moderate exercise 4-5 times/week).
  3. Calculate: Once you've filled in all the necessary information, click the "Calculate" button. The TDEE calculator will then process your details and provide an estimate of your Total Daily Energy Expenditure.
  4. Review Your TDEE: After the calculation is complete, the TDEE value will be displayed. This number represents the estimated total number of calories you burn in a day, taking into account your age, gender, height, weight, and activity level. It reflects the energy your body needs for basic functions and daily activities.
  • Sedentary: Little to no exercise.
  • Lightly active: sports 1-3 days a week.
  • Moderately active: sports 3-5 days a week.
  • Very vigorous: Hard exercise or sports 6-7 days a week.
  • Super active: Tough exercise, physical job, or training twice a day.

Benefits of Using TDEE calculator:

  • Find the Right Calories: It helps you figure out how many calories you should eat in a day. This enables you to avoid eating too much or too little.
  • Weight Control: If you want to lose or gain weight, the TDEE calculator gives you a starting point. You can specify your calories to reach your goals.
  • Healthier Choices: It encourages you to make healthier food choices. Knowing your TDEE can motivate you to eat better.
  • Energy Levels: By knowing your TDEE, you can make sure you have enough energy for your daily activities and workouts.
  • Tracking Progress: You can use the calculator to track your progress. If you're not seeing the results you want, you can adjust your calorie intake.
  • Personalization: It considers your unique factors like age, weight, height, and activity level, so it's tailored to you.
  • Avoiding Overeating: It helps prevent overeating, which can lead to weight gain and health problems.
  • Setting Goals: It charges a clear target for your daily calorie intake, making it easier to set and achieve your fitness goals.

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