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Find out how many calories you burn daily and optimize your diet and fitness plan.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, considering both activity levels and basal metabolic rate (BMR).
TDEE calculators provide a good estimate but may not be 100% accurate for everyone. Factors like muscle mass, metabolism variations, and daily activities can affect the actual number.
To lose weight, eat fewer calories than your TDEE (usually a deficit of 500-750 kcal per day). To gain weight, consume more calories than your TDEE while focusing on proper macronutrient intake.
Below is a TDEE chart showing estimated calorie needs for different activity levels:
| Activity Level | Multiplier | Example TDEE for 70kg Person |
|---|---|---|
| Sedentary (little or no exercise) | 1.2 | 2016 kcal |
| Lightly active (1-2 days per week) | 1.375 | 2309 kcal |
| Moderately active (3-5 days per week) | 1.55 | 2602 kcal |
| Very active (6-7 days per week) | 1.725 | 2895 kcal |
| Super active (athletes, physical jobs) | 1.9 | 3187 kcal |