TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs to perform daily activities and maintain your current weight. TDEE is a critical metric for understanding your energy requirements and planning your diet, whether you aim to lose weight, gain muscle, or maintain your current weight. 

 Understanding your TDEE is the first step toward achieving your health and fitness goals. Once you have your TDEE, you can use it to tailor your diet according to your specific objectives:

• Weight Loss: To lose weight, create a calorie deficit by consuming fewer calories than your TDEE. A common recommendation is to reduce your daily caloric intake by 300-500 calories, which can lead to a healthy weight loss of about 1-1.5 pounds per week.
• Weight Gain: If your goal is to gain weight, especially muscle mass, you should consume more calories than your TDEE. Aim for a caloric surplus of 250-500 calories per day, combined with strength training exercises.
• Weight Maintenance: To maintain your current weight, aim to consume the same number of calories as your TDEE. This balance ensures that you are providing your body with enough energy to support your daily activities without gaining or losing weight.