TDEE Calculation
Calculate your total daily energy expenditure (TDEE) to know how many calories you need each day
BMR (Basal Metabolic Rate)
0
calories/day
TDEE (Total Energy Expenditure)
0
calories/day
Lose Weight
0
calories/day (-20%)
Maintain
0
calories/day
Gain Weight
0
calories/day (+20%)
Note: This is only an estimate. Please adjust based on your actual results.
What is TDEE?
TDEE (Total Daily Energy Expenditure) là tổng số calo mà cơ thể bạn tiêu thụ trong một ngày, bao gồm cả hoạt động hàng ngày và tập luyện. Nó được tính bằng cách nhân BMR (Basal Metabolic Rate) với hệ số hoạt động.
BMR là số calo cơ thể cần để duy trì các chức năng cơ bản như hô hấp, tuần hoàn máu khi nghỉ ngơi hoàn toàn.
TDEE Calculator – Find Your Daily Calorie Burn
The TDEE calculator (Total Daily Energy Expenditure) estimates the total number of calories your body burns each day by combining your resting metabolic rate with your physical activity level. Knowing your TDEE gives you a science-backed calorie target so you can make smarter decisions about eating for fat loss, muscle gain, or weight maintenance.
Benefits of the TDEE calculator
- Delivers a personalized calorie estimate by factoring in your BMR and real-world activity level, not just a one-size-fits-all average.
- Takes the guesswork out of setting a calorie surplus or deficit for your specific body composition goal.
- Returns instant results with no sign-up, no app download, and no ads interrupting your workflow.
- Powered by the Mifflin-St Jeor equation, the most widely validated BMR formula in nutritional science.
- Helps you avoid under-eating (which slows metabolism) or over-eating (which stalls fat loss).
Use cases for the TDEE calculator
- People on a fat-loss plan who need a precise deficit target rather than a generic 1200 kcal diet.
- Gym-goers aiming to bulk or build muscle who must eat above their TDEE to support recovery and growth.
- Anyone who has reached their goal weight and wants to calculate maintenance calories for long-term stability.
- Personal trainers and dietitians who need a quick starting point for client nutrition programming.
- Athletes tracking energy balance during training cycles or competition prep.
- Health-conscious individuals who want data-driven insight before starting any new diet protocol.
How to use the TDEE calculator
- Enter your personal stats: sex, age, height, and current body weight in your preferred units.
- Select the activity multiplier that best matches your weekly routine, ranging from sedentary to very active or twice-a-day training.
- Click the calculate button to instantly see your TDEE alongside suggested calorie targets for cutting, maintaining, and bulking.
- Use the result to plan your daily meals, then recalculate every 4–6 weeks as your weight or training volume changes.
Frequently asked questions
What is the difference between TDEE and BMR? BMR is the calories your body burns at complete rest just to keep organs functioning. TDEE multiplies BMR by an activity factor to reflect your actual daily energy expenditure including exercise and movement.
How many calories below my TDEE should I eat to lose weight? A deficit of 300–500 kcal per day below your TDEE is generally recommended for steady fat loss while preserving lean muscle mass.
Does my TDEE change over time? Yes. As your weight, age, or activity level shifts, your TDEE changes too. Recalculate every 4–6 weeks to keep your nutrition plan aligned with your current body and lifestyle.
Which formula does this calculator use? The tool calculates BMR using the Mifflin-St Jeor equation, then applies a Physical Activity Level (PAL) multiplier chosen from your selected activity category.