TDEE Calculator

Find Your Total Daily Energy Expenditure

You know that calories are important for reaching your fitness goals. But how do you know how many calories you should eat for fat loss or muscle gain?

The first step is finding your TDEE (total daily energy expenditure) or the number of calories you burn in a day. But that’s easier said than done.

Because your energy expenditure depends on several factors. Including your body type, daily activity level, and exercise.

For that reason, I created this super accurate TDEE calculator. With this simple tool, you will find out exactly how many calories you burn.

tdee calculator

What Is TDEE?

Total daily energy expenditure (TDEE) is the number of calories you burn in a day. And it’s made up of three parts; metabolism, daily activity, and exercise.

Most of the calories you burn come from your metabolic rate. Or the energy your body uses for basic functions like breathing and maintaining temperature. This is also called your BMR (basal metabolic rate).

In addition to BMR, you burn calories through daily activities like walking around. As well as any additional exercise you do.

Together, these three parts add up to the total energy you expend in a day.

tdee calculator chart

Why Is TDEE Important?

Think of TDEE as your “diet home base”. When you match your calorie intake to your TDEE, you’re safe from dramatic changes in body weight.

Another name for TDEE is your maintenance calories. At this number, you’re in perfect energy balance and your weight usually stays the same.

From here, you can easily adjust your calories to burn fat and build muscle. And that’s why knowing your TDEE is so important.

What Makes This The Best TDEE Calculator?

As mentioned, TDEE is made up of metabolic rate, daily activity, and exercise. And my TDEE calculator looks at each of these components in a new way.

A More Accurate Base Metabolic Rate

It’s important to realize that BMR accounts for up to 80% of your daily energy expenditure. So it’s really important to calculate this correctly.

BMR is directly correlated to lean mass. In other words, the more muscle you have, the higher your metabolic rate.

That’s why my TDEE calculator helps you find your body composition with a fun slider. Giving you the most accurate BMR.

Adjusts to Your Activity Level

Other calculators base activity level on how often you exercise each week. Meaning you get an average TDEE.

But my TDEE calculator separates daily activity and exercise. So you can see how many calories you burn on workout days and rest days.

components of tdee calculator

How to Use the TDEE Calculator

Step 1: Body Type

  • Enter your weight using the slider
  • Choose your gender
  • Use the slider to match your approximate body composition
  • Choose which best describes your body type

Step 2: Activity Level

  • Select your normal activity
  • Select how often you work out
  • Use the slider to indicate how long you work out
  • Choose which describes your type of exercise

Step 3: Preferences

  • Choose what time of day you work out
  • Choose your fitness goal

Step 4: Get Your Plan

  • Access your calorie targets and recommended plan

Get Your Custom Meal Plan

Finding your TDEE is an essential first step in reaching your fitness goals. However, your goal probably isn’t to maintain your weight. More likely, you want to lose fat and gain muscle.

With a custom meal plan, you get personalized nutrition based on your body type, activity level, and fitness goal.

tdee calculator diet plan
  • Transform your body with goal-specific calories & macros

  • Easily plan meals with a daily menu built around your schedule

  • Simplify meal prep with delicious recipes formulated to fit your macros

  • Make better food choices with a grocery list right on your phone

  • Get Instant Access to Your Online Dashboard

Customize Your Plan

About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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