Nutrition & Fitness Calculators

TDEE Calculator

Quick TDEE calculator

Use this TDEE calculator to quickly find your Total Daily Exercise Expenditure also known as your calorie needs.

Age

Gender

Weight

Height

Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level

Your maintenance TDEE is

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A TDEE Calculator Establishes Your Unique Daily Calorie Intake

Every day your body burns a specific number of calories just by existing. This is known as your Basal Metabolic Rate. The BMR is based on your weight, height, and age. (Calculate your BMR here)

When you exercise or simply expend energy through physical activity, you burn additional calories. When you combine your BMR with the calories you burn through physical activity, you get your Total Daily Energy Expenditure.

This is what is known as your maintenance calories. If you eat this amount of calories you will maintain your weight.

Therefore, this calorie intake calculator shows you what you should be eating to maintain your current weight.

Use it as a Weight Loss Calculator

You lose weight by having a calorie deficit.

A calorie deficit is eating less than your body needs to maintain itself and thus creating a deficit. Ever had more bills than you had money? You had a financial deficit. A calorie deficit is having less energy than you need to stay the same weight.

Let’s say that based on your age, weight, and height your BMR is 1700 calories and through some physical activity you end up with a TDEE of 2300 calories. To maintain your weight you simply eat 2300 calories every day.

To use this tool as a weight loss calculator, deduct 20% from the maintenance TDEE is calculates.

To gain weight you eat more than your TDEE and to lose weight you eat less.

Of course, you can also achieve a deficit through burning more calories through exercise.

Every effective diet I’ve come across, whether it’s high fat, low fat, high carb, low carb, uses a calorie deficit to achieve weight loss.

how many calories to eat

How Many Calories Are We Talking?

Technically you can eat nothing all day and achieve weight loss through having a calorie deficit.

Many “miracle diets” claim incredible results through eating specific magical foods or using unique protocols. Unfortunately many diets out there are nothing more than glorified Crash Diets. These diets put you into a severe caloric deficit resulting in, yes weight loss (usually short-term), but they can also cause health complications and damage to your metabolism.

To avoid doing damage, the general recommendation I’ve found and used is 20% calories less than your TDEE. Some people advise more, but I’ve found that to be unnecessary.

Also, having any more than a 20% calorie deficit makes it likely that along with losing fat you will lose lean muscle, which is not ideal as lean muscle helps burn additional calories.

There are 3500 calories in a pound of fat, so at a 20% calorie deficit a day most people will lose about a pound in a week. (src.)

Note that your body can become conditioned to the same repeated exercise and/or diet. This can affect your daily calorie intake and TDEE (see more about this). It’s always a good idea to switch things up from time to time bit exercise-wise and diet-wise.

get started

How Do I Get Started?

I suggest that you use Macro Counting to accomplish the goal of hiting your daily calorie intake and creating a calorie deficit in order to lose weight in a healthy and sustainable way.

Counting Macros (a.k.a. flexible dieting) is non-restrictive and allows you to eat all of your favorite foods as long as they fit within your TDEE and macro goals.

You could eat unhealthy foods and still achieve weight loss (as demonstrated by The Twinkie Diet). but weight loss and health are not mutually exclusive. My advice would be to fill the majority of your diet with fresh veggies, fruits, nuts, seeds, and lean meats. This way you can feel great AND achieve weight loss.

I have a multitude of Macro tracking resources on this site, plus a comprehensive program that you can buy and get started straight away.

Don’t get bogged down by the latest and greatest research coming out of universities you’ve never heard of. All the conflicting diets and controversial advice from health gurus are enough to give anyone a headache.

Focus on your TDEE, which has proven time and time again, to be the most important tool for weight loss and getting healthier.

FAQs regarding your TDEE.

Does it Matter what you eat if you count calories?

Yes and no. Regarding weight loss, you can eat nothing but snack cakes or pizza and still lose weight if you maintain a calorie deficit. (This has been proven by several studies.) But in regards to healthy body composition and overall good health, a balanced diet is recommended. This is why we recommend tracking macros as a way to ensure that you are getting enough of each macronutrient and in turn micronutrients from ensuring that you are eating plenty of fresh vegetables and fruit.

Does TDEE include exercise?

Yes, the TDEE is your total daily energy expenditure so it should be factored to include all the movement you do in a 24 hour period. Even if you are sedentary there is still movement factored in because you are still doing activity around the house, eating, showering, running errands, etc. Don’t confuse TDEE for your REE which is your energy expenditure if you simply laid in bed all day and did absolutely nothing.

How can I calculate my calorie intake?

Calculating your TDEE or daily calorie intake using the calculator above is also calculating your calories. Your TDEE is an estimation of how many calories you need in one day. Once you have your calories calculated, you can focus on reducing your calories in a way that will help you reach your fat loss goals. calculating your TDEE is one of the best ways to calculate your calories.

Just remember that whatever you decide to eat – the above information is enough for the majority of the population to get started losing weight.

How do I calculate my BMR For weight gain?

Calculating your BMR (basal metabolic rate) really isn’t a useful measure. This measurement is the calories your body uses to function absent of all movement and even digestion. Since no human exists in that context, the more accurate measure is The TDEE (total daily energy expenditure) which includes digestion and activity. Use your TDEE as the basis for calculating how much you should be eating for weight gain. Usually, adding 10% to your maintenance TDEE is a good starting place.  

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    Citations:

  • Rising, R., Harper, I. T., Fontvielle, A. M., Ferraro, R. T., Spraul, M., & Ravussin, E. (1994). Determinants of total daily energy expenditure: variability in physical activity. The American journal of clinical nutrition, 59(4), 800-804. study link
  • Schulz, L. O., & Schoeller, D. A. (1994). A compilation of total daily energy expenditures and body weights in healthy adults. The American journal of clinical nutrition, 60(5), 676-681. study link
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Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options. Follow Ted on Instagram
Last Updated: January 17, 2022

419 Comments

  1. Kaia 1 week ago

    Hi! I’m 5’1, and 44 kg- but I have way too much fat around my belly and thighs. How I do I lose it? My TDEE is barely 1500 kcal and I’d have to go below 1,200. Also if I lost muscle and water weight then I’d be classed as underweight. How do I lose just the fat?

    Reply
    • Ted Kallmyer (Certified Macro Coach) 1 week ago

      Hi Kaia, Since you have just a small amount of fat to lose, I’d recommend focusing on body recomposition. Establish a small deficit of about 10% in conjunction with some strength training to add more muscle density. I can help with all your calculations if you need it.

      Reply
  2. Rhea B 2 months ago

    HI Ted, I am 98kg and 165cm. I am trying to lose weight after a long injury. My current BMR is 1,490cal. If i workout 5 times a week mostly strength training and cardio. Will consuming 1,700-1,800 be enough to workout and lose weight? What calorie intake amount will be sufficient to fuel my workouts and allow me to lose weight?

    Reply
    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Rhea, So sorry to hear about your injury but glad you are recovering and getting back on track towards a healthy lifestyle. You can use my macro calculator here that will give you a good estimate, but if you want a more fine-tuned estimate based on all your stats and lifestyle factors, I can do the calculations for you here:

      Reply
  3. Jonesy 3 months ago

    Hi Ted, I am 175 lbs female with a height of 5’5″ Ft . I am overweight. I am trying to loose 25 lbs before the end of the year. I work out 6 days a week. I do 30 minutes of cardio a day. Six days a week with a rest day. During my 6 days of working, I work out focus on either upper body muscle or lower body muscles. I never do full body workouts. I focus upper body one day and the next day I focus on lower body. What should be my daily calorie intake be, when my BMR is 2386 Kcal a day.

    Reply
    • Ted Kallmyer (Certified Macro Coach) 3 months ago

      Hi Jonesy, Thanks for stopping by. I don’t think your BMR is 2386 given your stats. Where are you getting that number? BMR is basically the energy it takes to keep your vital processes going so think of it as heart/brain/lungs. You can have a look at my macro calculator and set it for weight loss here: Macro Calculator for Accurate Daily Macronutrients and Calories or if you want me to calculate things for you as precise as possible check out my nutritional coaching services here: Personalized Macros Coaching

      Reply
  4. Mike 5 months ago

    My weight is 161lb, I’m 5’7″, I lift 4 days per week with 30 mins of cardio after lifting. Then 2 days of only cardio, and 1 rest day. All the activity should be counted as moderate activity for my TDEE? right? or is that very active? trying to find the right calorie intake, my goal is trying to lose fat while gaining lean muscle, which I find it incredibly hard!

    Reply
    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Hi Mike, Sometimes multiple macro sets are more suitable if your energy expenditure varies. You definitely should have a rest day set. You can use my MET calculator to assess your calorie burn for those exercise days to see where it fits. Calories Burned and Activity Calculator

      Reply
      • Mike 5 months ago

        thank you. good article!

        Reply
        • Ted Kallmyer (Certified Macro Coach) 5 months ago

          You’re welcome, Glad you found it helpful.

          Reply
  5. Tj 6 months ago

    I’m doing 36:12 fast w/ 2 meals a day on the 4 days out to the week the eat. My BMR calorie intake to lose weight is around 1721. Which has me at a 12,047 weekly calorie intake. I plan on dividing that by 4 and by 2 which gave me a daily calorie intake of 3012. This give the fuel I need to sustain me through my workouts on my fasted days

    Reply
    • Ted Kallmyer (Certified Macro Coach) 6 months ago

      Hi Tj, Why are you doing that? Besides, your body works on a 24-hour energy cycle, not a weekly one. Why not just eat a reduced amount each day that fuels your body but allows room for fat loss?

      Reply