Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and personalized calorie targets.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a typical day. It includes your BMR plus the energy used for physical activity and digesting food.
Activity Levels
- Sedentary: Little or no exercise (BMR × 1.2)
- Light: Light exercise 1-3 days/week (BMR × 1.375)
- Moderate: Moderate exercise 3-5 days/week (BMR × 1.55)
- Very Active: Hard exercise 6-7 days/week (BMR × 1.725)
- Extra Active: Intense daily or physical job (BMR × 1.9)
Calorie Adjustments
- Weight loss: TDEE - 300 to -500 calories
- Muscle gain: TDEE + 200 to +400 calories