TDEE Calculator
Calculate daily calorie needs for weight loss, maintenance, or gain. Plan your nutrition based on activity level and goals.
TDEE Calculator
Calculate your Total Daily Energy Expenditure and plan calories for weight management goals
Physical Information
Activity & Goals
Total Daily Energy Expenditure
Moderate exercise 3-5 days/week
BMR
Mifflin-St Jeor formula
Goal Calories
Maintain current weight
Recommended Macros
Exercise Calorie Burns (30 min)
Related Calculators
How to Use
- 1Enter your values in the input fields
- 2Review the calculated results
- 3Use the results for your planning
📚 Table of Contents
1Your Complete Guide to TDEE
The most accurate calorie calculator - factors in your activity level, exercise, and lifestyle. Know exactly how much to eat whether you're cutting, bulking, or maintaining. Understanding and tracking tdee is an essential part of maintaining optimal health and achieving your wellness goals. This guide provides evidence-based information and practical strategies to help you make the most of your health data and create sustainable lifestyle changes.
The Science Behind the Numbers
Medical research has established clear connections between these measurements and overall health outcomes. Understanding what your results mean can motivate positive changes and help you track progress effectively. Remember that individual factors like age, genetics, and lifestyle all play important roles in determining your optimal ranges.
Interpreting Your Results
Your calculated values should be considered alongside other health indicators and personal factors: • Age and gender-specific ranges • Activity level and fitness goals • Medical history and conditions • Lifestyle factors and habits • Professional medical advice
2Creating Your Action Plan
Knowledge is power, but action creates results. Use your calculations as a starting point for positive health changes.
Setting Realistic Goals
Based on your results, establish SMART goals: • Specific: Clear, defined targets • Measurable: Track progress with numbers • Achievable: Realistic for your situation • Relevant: Aligned with your health priorities • Time-bound: Set deadlines for accountability
Tracking Progress
Regular monitoring helps maintain motivation: 1. Calculate regularly (weekly/monthly as appropriate) 2. Keep a log of your results 3. Note factors that might affect readings 4. Celebrate improvements 5. Adjust strategies based on trends
3Lifestyle Integration
Transform calculations into sustainable lifestyle changes for lasting health improvements.
Daily Habits
Small changes create big results: • Start with manageable goals • Build consistent routines • Track progress regularly • Celebrate small victories • Adjust as needed
Professional Support
When to seek expert guidance: • Persistent health concerns • Plateau in progress • Complex medical conditions • Specialized fitness goals • Nutritional planning needs
🔗 Related Resources
This comprehensive guide is regularly updated to ensure accuracy. Last reviewed: 7/25/2025
Frequently Asked Questions
How many calories for weight loss?
Create a 500-750 calorie daily deficit for 1-1.5 lbs/week loss. Don't go below 1,200 (women) or 1,500 (men) calories without medical supervision.
What affects calorie needs?
Age, sex, height, weight, activity level, and muscle mass all impact daily calorie requirements. Needs decrease with age and inactivity.
Should I eat back exercise calories?
For weight loss, eat back 50-75% of exercise calories as trackers often overestimate burn. For maintenance or gain, eat back most or all.