Calculate your TDEE (Total Daily Energy Expenditure) - the total calories you burn per day including activity - to plan weight loss, maintenance, or muscle gain.
| BMR (at rest) | |
| Maintenance (TDEE) | |
| Mild Weight Loss (-15%) | |
| Weight Gain (+15%) |
TDEE is the total number of calories you burn in a day, combining your BMR (calories burned at rest) with an activity multiplier based on how much you move — from sedentary to very active. This is the number to use as your baseline for weight maintenance, loss, or gain, since it reflects your actual lifestyle, not just resting metabolism.
Example: a 25-year-old, 170cm, 70kg person who's moderately active gets a TDEE noticeably higher than their BMR alone — the gap is entirely from daily movement and exercise.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, giving you the actual number of calories you burn in a typical day including exercise and daily movement.
Eat at your TDEE to maintain weight, below it to lose weight, and above it to gain weight or build muscle.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, giving you the actual number of calories you burn in a typical day including exercise and daily movement.
Eat at your TDEE to maintain weight, below it to lose weight, and above it to gain weight or build muscle.
It helps you plan weight loss, maintenance, or muscle gain by calculating your total daily calorie needs including activity.
No, TDEE builds on BMR by adding an activity factor to account for exercise and daily movement, giving a higher, more complete calorie figure.
The activity factor reflects how active you are and is multiplied by your BMR to produce your TDEE.