TDEE calculator

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day, based on factors like age and activity level. Get recommendations based on your results.Je totale dagelijkse energieverbruik (TDEE) is een schatting van het aantal calorieën dat je per dag verbrandt, gebaseerd op factoren zoals leeftijd en activiteitsniveau. Ontvang aanbevelingen op basis van je resultaten.Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day based on factors like age and activity level. Get recommendations based on your results.

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Your TDEE

To maintain current weight

-- calories/day

Adjustment of energy intake

To lose weight per week

-- calories/day

Details of the calorie deficit

  • BMR: -- kcal
  • Activity factor: --
  • Daily shortage: -- kcal
  • Weekly deficit: -- kcal
  • Weight Loss (kg/week): --
  • Weight Loss (lbs/week): --
  • Speed: --

TDEE Calculator – How much energy do you burn per day?

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is an estimate of the number of calories you burn per day. This is important to know if you want to lose weight successfully or maintain your target weight. Your TDEE is determined based on factors such as your age and activity level.

TDEE-calculator

Gender: Male / Female
Age
In years
Weight
In kilograms (kg)
Height
In centimeters (cm)
Activity level
  • Sedentary (little or no exercise)
  • Lightly active (light exercise 1–3 days/week)
  • Moderately active (exercise 3–5 days/week)
  • Very active (6–7 days/week or physical job)
  • Extremely active (athlete or training twice a day)
Body fat percentage (optional)
In %, if known
Your TDEE: [XXX] kcal/day

To maintain your weight, consume about this number of calories per day.

Goals

Recommended calorie intake per goal
Goal Recommended calorie intake
Weight lossTDEE – 500 (for 0.5 kg/week)
Fast weight lossTDEE – 1000 (for 1 kg/week)
Weight maintenanceTDEE ± 0 (energy in = energy out)

Note: TDEE is generally not accurate for children, pregnant women, and older adults. It is an estimate. Your actual energy expenditure varies by day and person. This tool provides a good starting point, but is not medical advice.

What makes up your TDEE?

Your Basal Metabolic Rate (BMR)
Even if you were to lie on the couch all day, your body burns calories. Your heart beats, your organs function, your body repairs and regulates temperature — all without you doing anything. This is your basal metabolism, and it forms the largest part of your energy expenditure.

Your activity level
Everything you do beyond rest, such as walking, exercising, cleaning, or even just sitting upright, increases your energy expenditure. The more active you are, the higher your TDEE. Even small movements make a difference over time.

The thermic effect of food (TEF)
Your body uses energy to digest food. This is called the thermic effect of food (TEF). Proteins take more energy to process than fats or carbohydrates. This means that if you eat more protein, your energy expenditure will be higher.

Why is TDEE important?

Understanding how many calories you burn can help you adjust your lifestyle to your health goals. Choices such as being more active or eating more protein can help you maintain or lose weight.

Note: weight loss is about more than just calorie restriction. Healthy and sustainable weight loss requires a balanced diet, sufficient exercise, hydration, and good sleep.

Weight loss starts with insight. Our short questionnaire helps you discover whether weight loss medication might be a suitable option for you. Take a few minutes to answer the questions — it’s the first step toward a healthier, more energetic life.