TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure and personalized calorie targets for your fitness goals.
How often do you exercise?
What's your fitness goal?
Currently using Imperial units
Calculate Your Daily Calorie Needs
Enter your information to calculate your TDEE and personalized calorie targets.
About TDEE and Calorie Needs
Understanding TDEE
- BMR (Basal Metabolic Rate): Calories your body burns at rest to maintain basic functions
- TDEE (Total Daily Energy Expenditure): BMR plus calories burned through activity and exercise
- Activity Multiplier: Factor that accounts for your daily activity level and exercise
- Calorie Deficit: Eating less than TDEE to lose weight (500 cal deficit = 1 lb/week loss)
- Calorie Surplus: Eating more than TDEE to gain weight (500 cal surplus = 1 lb/week gain)
Tips for Success
- Track your food intake consistently for 2-3 weeks before adjusting calories
- Weigh yourself weekly at the same time (morning, after bathroom, before eating)
- Adjust calories based on actual results, not just calculations
- Prioritize protein intake (1g per lb of body weight) to maintain muscle
- Stay patient - healthy weight change takes time and consistency
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