🧮 TDEE Calculator
TDEE (Total Daily Energy Expenditure) – the total number of calories you burn per day. The foundation for weight control.
📊 What TDEE Means
TDEE — total daily energy expenditure: how many calories your body burns per day, including resting metabolism, food digestion and physical activity. The calculator estimates this number based on weight, height, age, sex and activity level, then adapts it to your goal — deficit, maintenance or surplus.
- Maintenance: you eat as much as you burn — weight stays stable.
- Deficit: you eat less — weight tends to decrease.
- Surplus: you eat more — weight tends to increase.
⚠️ Why It Is Only an Estimate
- Formula error: any formula is a generalization, not a measurement of your body.
- Activity factor: “average activity” means something different to everyone — this is the largest source of error.
- Individual differences: muscle mass, hormones and daily movement you do not track change the true number.
✅ How to Use in Practice
- Starting point: start from the calculator result and stick to it for 2–3 weeks.
- Monitor weight: if weight changes differently than planned, adjust calories gradually (about 100–200 kcal per week).
- Protein: don’t forget protein needs so that weight change is at the expense of fat, not muscle (see protein requirements).
- Consistency: consistent tracking provides more than an exact formula without tracking.
🙋 FAQ
Is the Calculator Accurate? It is an estimate, not a measurement — true TDEE may differ, so the most important thing is to monitor weight and adjust.
How to Know the Adjustment Is Correct? Monitor your weekly average weight: if it changes according to your goal over 2–3 weeks, the direction is correct; if not — adjust.
Is Knowing BMR Enough? No — BMR is only the resting part; TDEE adds activity and food digestion costs.