Find your Total Daily Energy Expenditure (TDEE) and learn how many calories you burn daily. Use your results to create effective calorie goals for weight loss, maintenance, or muscle gain based on your lifestyle and activity level.
LiteCalc first determines your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. This formula estimates the calories your body burns at rest based on your age, gender, height, and weight.
Next, your BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active). This adjustment accounts for calories burned through workouts, daily movement, and overall lifestyle.
The final result is your Total Daily Energy Expenditure — the total number of calories your body burns in 24 hours. With this number, you can accurately plan calorie intake for fat loss, muscle building, or maintenance.
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Total Daily Energy Expenditure (TDEE) reflects the total amount of calories your body burns each day through metabolism and movement. It combines your resting metabolic rate (BMR), activity level, and the thermic effect of food to give a complete picture of daily energy usage.
Knowing your TDEE is essential for achieving fitness goals. It helps you understand how much to eat for weight control — consume fewer calories than your TDEE to lose weight or more to support muscle growth. This data-driven approach takes the guesswork out of dieting and helps you make sustainable, healthy adjustments to your routine.
Your TDEE changes as your body composition, activity level, or age changes. Regularly updating your information ensures you’re tracking calories accurately and staying aligned with your fitness objectives.
Total Daily Energy Expenditure (TDEE) represents the number of calories burned over a 24-hour period, including both rest and activity. It’s calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier that reflects your exercise habits and daily movements.
TDEE, or Total Daily Energy Expenditure, is the total number of calories you burn each day through all activities — from breathing and digestion to workouts and movement. Knowing your TDEE helps you plan calorie intake for weight loss, maintenance, or muscle gain accurately.
LiteCalc’s TDEE Calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then multiplies it by your activity level to calculate your total daily calorie burn. This gives a precise estimate of how many calories your body needs each day.
The Mifflin-St Jeor equation is considered one of the most accurate TDEE formulas available. It accounts for your age, height, weight, and gender to estimate your resting calorie burn before adjusting for activity level.
To lose weight, consume fewer calories than your TDEE. A moderate calorie deficit of 300–500 calories per day is generally recommended for steady and sustainable fat loss. LiteCalc’s TDEE Calculator provides pre-set calorie goals for safe results.
Your maintenance calories are equal to your TDEE. Eating around this number allows you to maintain your current weight. The calculator automatically shows your maintenance calorie target after you enter your information.
Yes. TDEE includes calories burned during both daily activity and exercise. The activity level you select — from sedentary to very active — adjusts your total to include workouts, job activity, and general movement.
Yes. Your TDEE changes as your body weight, muscle mass, or activity level changes. Recalculate every few weeks or after noticeable physical changes to maintain accurate calorie tracking.
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain vital functions. TDEE multiplies that number by your activity level to estimate total daily calorie burn, including workouts and movement.
Yes. To gain muscle, eat slightly above your TDEE — usually 250–500 extra calories per day. This ensures you’re in a healthy calorie surplus for muscle growth without excessive fat gain.
Yes. The LiteCalc TDEE Calculator is completely free and uses science-backed formulas for accuracy. It’s ideal for tracking calorie needs for weight loss, fitness, and general wellness.