Energy Expenditure Calculator

Estimate your Total Daily Energy Expenditure (TDEE - the calories you burn during a day) using your body measurements and activity. It's a practical starting point for finding your maintenance calories and planning a deficit or surplus.

Body Measurements

Units:

Gender:

Age:

Formulas calibrated for adults aged 18 and above.

Weight:

Weight must be above 20 kg.

Height:

Height must be above 100 cm.

Body Fat:

Body fat must be between 0% and 70%.

Try our Body Fat Calculator to unlock all metrics.

Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) is the energy your body uses at rest for essentials like breathing, circulation, and temperature regulation. We use it as the foundation for your daily calorie estimate.

Activity Thermogenesis

Daily movement can change your calorie burn dramatically - from walking and chores to structured training. Log a typical day or week to build a more realistic picture of the calories you burn.

Thermic Effect of Food

Digestion also costs energy. Pick the diet style that best matches you (balanced, higher protein, fasting, etc.) and we'll include the thermic effect of food in your overall estimate.