Daily Calorie Needs (TDEE) Calculator
Learn the total energy you burn each day based on your activity level, and build a calorie plan that fits your weight goals.
Learn the total energy you burn each day based on your activity level, and build a calorie plan that fits your weight goals.
Fill in the fields below to calculate your daily calorie needs.
TDEE (Total Daily Energy Expenditure) is the total amount of energy your body burns in a day. It is the sum of your basal metabolic rate (BMR) and the energy you burn during daily activities.
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, no regular exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days a week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days a week |
| Very Active | 1.725 | Intense exercise 6-7 days a week |
| Extra Active | 1.9 | Physical job + daily intense training |
To lose weight, aim to eat about 20% below your daily TDEE. This leads to a healthy weight loss of about 0.5-1 kg per week.
To maintain your weight, simply eat as many calories as your daily TDEE.
To gain weight, aim to eat about 20% above your daily TDEE. This is ideal for healthy weight gain.