TDEE Calculator
Calculate your Total Daily Energy Expenditure to understand how many calories you need based on your activity level.
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What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It combines your Basal Metabolic Rate (BMR) with the energy you use for physical activity and digestion.
Understanding your TDEE helps you make informed decisions about calorie intake for weight loss, maintenance, or muscle gain.
Activity Level Guide
Desk job, little to no exercise
Light exercise 1-3 times per week, some walking
Moderate exercise 3-5 times per week
Hard exercise 6-7 days per week
Very hard exercise daily, or physical job plus exercise
Using TDEE for Goals
- Weight Loss: Eat 500-750 calories below TDEE for ~1-1.5 lbs/week loss
- Maintenance: Eat at your TDEE to maintain current weight
- Weight Gain: Eat 300-500 calories above TDEE for muscle building
These are general guidelines. Individual results may vary, and it's important to focus on nutritious foods regardless of your goal.
It's Time to TakeCare of Yourself
TakeCare automatically calculates your TDEE and adjusts recommendations as your activity changes. Log meals effortlessly, track your progress, and get personalized insights from our AI to help you reach your goals.