Wondering how many calories you should eat daily? Whether you want to lose weight, gain muscle, or maintain your current health, this free TDEE (Total Daily Energy Expenditure) calculator gives you a quick and accurate estimate.
Just enter your age, gender, weight, height, and activity level, and get your daily calorie target instantly. No signup, no confusion, just clear results to plan your diet better.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, the total number of calories your body needs in a day to maintain its current state. It includes:
- Calories you burn at rest (BMR)
- Plus calories from walking, working, workouts, and daily activities
This number is extremely useful if you’re planning to:
- ✅ Lose body fat
- ✅ Build lean muscle
- ✅ Maintain your current weight
How to Use This Tool
- Enter your age, gender, weight, and height
- Choose your activity level from the dropdown
- Click “Calculate.”
- Get your TDEE value, and use it to adjust your diet
Use this number to adjust your calorie intake based on your goals.
Calorie Goals Based on TDEE:
- 🥗 To Lose Fat: Eat 15–20% fewer calories than your TDEE
- 💪 To Build Muscle: Eat 10–15% more than your TDEE
- ⚖️ To Maintain: Match your calorie intake to your TDEE
FAQs:
1. What is TDEE?
TDEE means Total Daily Energy Expenditure, the total calories your body needs daily, including rest and activity.
2. How is TDEE calculated?
It’s based on your BMR (calculated using age, gender, weight, and height) multiplied by your physical activity level.
3. How do I use this for weight loss?
Subtract around 500 calories per day from your TDEE to lose weight safely and sustainably.
4. Is this calculator accurate?
Yes. It uses the Mifflin-St. Jeor formula, which is trusted by fitness coaches and health professionals globally.
5. Can I use this even if I don’t go to the gym?
Absolutely. Just select “Sedentary” or “Light” activity level, and you’ll still get accurate results.
Want a custom yoga + diet plan based on your goals?
Contact us or download our free 7-Day Yoga Nutrition Guide.