Calculate your Total Daily Energy Expenditure and calorie needs
Leave blank if you don't know your body fat percentage
| Activity Level | Multiplier | Calories/Day |
|---|---|---|
| Sedentary | 1.2 | 0 |
| Lightly Active | 1.375 | 0 |
| Moderately Active | 1.55 | 0 |
| Very Active | 1.725 | 0 |
| Extremely Active | 1.9 | 0 |
Note: 1 kg of body weight ≈ 7700 calories
Knowing how many calories your body burns each day is one of the most important steps toward achieving your fitness goals. Whether you want to lose fat, maintain your shape, or gain muscle, the TDEE Calculator helps you understand your Total Daily Energy Expenditure—the total number of calories you burn in a day. Use our free and accurate TDEE Calculator on rajkumarlogre.com to discover your ideal daily calorie target and plan your nutrition with confidence. This guide explains what TDEE means, how the calculator works, and why it’s essential for your health and fitness progress.
Total Daily Energy Expenditure (TDEE) represents the total amount of energy your body uses in a single day. It includes calories burned through basic bodily functions (like breathing and digestion), as well as through daily movement and exercise. Unlike BMR (Basal Metabolic Rate), which only measures calories burned at rest, TDEE gives a complete overview of your energy usage based on your lifestyle and activity level. Understanding TDEE helps you create the right balance between calorie intake and expenditure for your specific goals.
Our TDEE Calculator is designed to be simple, accurate, and fast. Here’s how it works:
It’s quick, accurate, and 100% free—perfect for creating an easy calorie plan tailored to your lifestyle.
The TDEE Calculator offers powerful insights that can make your fitness journey more effective. Here’s why it’s worth using:
Our calculator begins with your BMR (Basal Metabolic Rate) using the trusted Mifflin-St Jeor equation. If you provide your body fat percentage, the Katch-McArdle formula is applied for higher precision. Here’s the breakdown:
Example: For a 30-year-old male, 180 cm tall, 80 kg, and moderately active:
| Step | Calculation | Result |
|---|---|---|
| BMR | (10 × 80) + (6.25 × 180) – (5 × 30) + 5 | 1,680 calories |
| TDEE | 1,680 × 1.55 | 2,604 calories |
This means the person needs around 2,604 calories per day to maintain their weight.
Once you know your TDEE, you can easily plan your diet:
Re-evaluate every 3–4 weeks to fine-tune your plan as your body changes.
1. How accurate is this TDEE Calculator?
The calculator provides a reliable estimate using proven formulas. For best accuracy, monitor your calorie intake and progress over a few weeks.
2. Why include body fat percentage?
Including body fat % enables the Katch-McArdle formula, which is more accurate for those with higher muscle mass or lower body fat.
3. How often should I recalculate TDEE?
You should recalculate every 4–6 weeks or whenever your weight or physical activity level changes.
4. Can I use this for weight loss?
Yes. Use your TDEE to determine a calorie deficit (500–1000 kcal/day) for safe and steady fat loss.
5. Is the TDEE Calculator free?
Yes, the TDEE Calculator is completely free to use onrajkumarlogre.comwith no hidden fees.
Understanding your TDEE gives you the power to manage your nutrition effectively. Whether you want to slim down, gain strength, or stay in shape, the TDEE Calculator at rajkumarlogre.com is your go-to fitness companion. It’s accurate, free, and easy to use—start now and move one step closer to your health goals!