Use this free, accurate TDEE calculator to get an estimate of your total daily energy expenditure (the calories you burn per day).

I’ve also designed it so you can get your BMR as well (the amount of calories your body burns at rest).

It is based on your gender, height, age, and activity level.

How To Use The TDEE Calculator

The TDEE calculator is straight forward.

Input your information in the boxes then hit “Calculate Calories”.

You’ll see your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).

Why You Should Know Your TDEE

If your goal is to lose fat, bulk up, or maintain your current weight, you’re gonna need to your numbers.

Once you have your TDEE, you can track the calories you need to consume daily and adjust accordingly to meet your goals.

Want to lose weight? Eat less than your TDEE. Need to gain weight? Eat more than your TDEE.

It’s that simple…

What Is TDEE?

TDEE stands for total daily energy expenditure.

This is a combination of the calories your body burns at rest (BMR), during exercise, non-exercise related activities like walking, and to break down food.

BMR

Basal Metabolic Rate, BMR for short, is the amount of energy your body needs to keep you alive.

These include things like breathing, your heart beating, regulating your body temperature, and other functions you don’t have to think about.

EAT

Exercise Activity Thermogenesis, EAT for short, is the part of your TDEE that varies the most from one person to the other.

My workouts and workout intensity will vary from yours so for this reason, I may or may not burn as many calories as you do.

And that’s the reason the TDEE calculator asks you for your activity level.

NEAT

Non Exercise Activity Thermogenesis, NEAT for short, is any movement you do that’s not exercise.

These are things like normal walking, playing an instrument, tapping your foot, or typing.

All these activities burn some amount of calories without over exerting your body.

I like to get at least 10,000 steps every day to increase my NEAT calories and burn fat effortlessly.

PRO TIP: Go rucking to burn 2-3x more calories while walking

TEF

Thermic Effect of Food, TEF for short, is the amount of calories burned by your body to digest food.

But not all foods are created equal, which is why tracking macros is important.

Take protein for example, it uses more energy than any other macro nutrient, so consuming more of it burns more calories and keeps you full longer.

As you can see, everything in your body requires energy to keep it functioning.

TDEE For Weight Loss

Ok, you have your TDEE, now how do you use it to lose weight?

It’s as easy as eating on a caloric deficit.

When I’m trying to lose fat and weight, I eat about 250 – 300 calories less per day.

I track this easily by using the MacroFactor app so there’s no math involved on my end.

Or you can use my free Macro Calculator below.

TDEE For Weight Gain

But what if you want to add muscle and gain weight?

You do the opposite go on a calorie surplus.

I suggest eating 250 – 500 calories above your TDEE.

And again use an app to make things easy for you.

EXPLORE MORE: Creatine Calculator

Adjusting Your TDEE

As you move along in your fitness journey, you’ll have to continue adjusting your TDEE.

Your goals may change, activity level may go up or down, or you may start eating differently.

So it’s always a good idea to come back to this calculator and input your current numbers so you can continue hitting your goals.

I personally like to maintain a lean physique year round but your goals may be different.

It’s all based on numbers so there’s nothing to guess or leave to chance.