TDEE Calculator
Your Results
Calorie Goals
Maintenance: kcal/day
Weight Loss: kcal/day (20% deficit)
Muscle Gain: kcal/day (15% surplus)
What is a TDEE Calculator?
A TDEE (Total Daily Energy Expenditure) Calculator estimates how many calories your body burns daily, accounting for basal metabolic rate (BMR) + physical activity. Knowing your TDEE helps with:
✅ Weight Loss – Create a calorie deficit
✅ Muscle Gain – Eat in a calorie surplus
✅ Maintenance – Stay at your current weight
✅ Optimal Nutrition – Plan meals based on energy needs
At Nutrit Diet, our TDEE Calculator provides accurate calorie estimates based on your age, gender, weight, height, and activity level.
How Does the TDEE Calculator Work?
Your TDEE is calculated using the Mifflin-St Jeor Equation (most accurate for BMR) + activity multiplier:
Enter Your Stats – Age, gender, weight, height
Select Activity Level – Sedentary, Light, Moderate, Active, or Very Active
Calculate TDEE – Get your daily maintenance calories
Adjust for Goals – See calorie targets for cutting, bulking, or maintenance
Why Knowing Your TDEE is Important
| Goal | Calorie Adjustment | Expected Weekly Change |
|---|---|---|
| Weight Loss | TDEE – 500 kcal | Lose ~1 lb (0.45 kg) |
| Muscle Gain | TDEE + 250-500 kcal | Gain ~0.5-1 lb (0.2-0.45 kg) |
| Maintenance | TDEE ± 0 kcal | Stay the same |
How to Use the TDEE Calculator
Choose Measurement Units – Metric (cm/kg) or Imperial (ft/lbs)
Fill in Your Details – Age, gender, weight, height
Pick Activity Level (See guide below)
Click “Calculate TDEE” – Get instant results
Apply Your Goal – Use the adjusted calorie targets
Activity Level Guide
Sedentary (Little/no exercise)
Lightly Active (Light exercise 1-3 days/week)
Moderately Active (Moderate exercise 3-5 days/week)
Very Active (Intense exercise 6-7 days/week)
Extremely Active (Athlete-level training)
Limitations of TDEE Calculations
While highly useful, TDEE estimates:
⚠ Don’t account for muscle mass (may underestimate needs for muscular individuals)
⚠ Vary day-to-day (based on NEAT, stress, sleep, etc.)
⚠ Require adjustments (track progress and tweak calories as needed)
For precision, combine TDEE with weekly progress tracking.
FAQ
FAQs About Water Intake
It provides a solid estimate (±10% accuracy). For best results, track intake and adjust based on weight changes.
A 10-20% deficit (TDEE - 300-500 kcal) is ideal for sustainable fat loss without muscle loss.
TDEE includes all daily activity, while BMR is just baseline calories at rest.
Every 4-8 weeks, or after significant weight changes (±5-10 lbs).
Yes! A 10% surplus (TDEE + 200-500 kcal) supports muscle growth with minimal fat gain.
