Free TDEE Calculator — Total Daily Energy Expenditure

TDEE (Total Daily Energy Expenditure)

Enter your details and daily exercise parameters below to compute your active calorie burn.

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Activity Level

Your Total Daily Burn

2,280

Daily Burn Goal

Energy Balancing Advice

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What is Total Daily Energy Expenditure (TDEE)?

Total Daily Energy Expenditure (TDEE) is the total quantity of calories your body burns in a 24-hour period. It is composed of four primary elements: Basal Metabolic Rate (BMR, 60-70%), the Thermic Effect of Activity (exercise and non-exercise daily movement, 20-30%), the Thermic Effect of Feeding (energy spent digesting food, ~10%), and Adaptive Thermogenesis (hormonal metabolic changes).

Calculating your TDEE is critical for any diet program because it represents your weight maintenance calorie limit. Consuming exactly this amount will result in no weight change.

Activity Levels in the Indian Context

Many individuals overestimate their physical activity levels, choosing options like "Moderately Active" when they work 9-hour sedentary desk jobs in corporate offices. To get accurate calculations, align your activity selection with these realistic guidelines:

Sedentary (1.2): Desk job, minimal walking, no formal sports or exercise.

Lightly Active (1.375): Light walking or yoga 1 to 3 times a week, or a job that requires light movement.

Moderately Active (1.55): Gym workouts or running 3 to 5 times a week, or standing frequently at work.

Very Active (1.725): Intense exercise 6 to 7 days a week, or a highly active physical labor job.