Total Daily Energy Expenditure Calculator

Once you figure out your TDEE, use our Macro Calculator by clicking here to fine tune your plan. And if you want to learn more ways to optimize your health and fitness, sign up for our newsletter by clicking here to receive weekly emails designed to help you.

Not sure of your height in inches? Select your height in feet and inches from the drop-down menus, then click "Calculate." Use the result in the TDEE calculator.

What is TDEE, and how can you use it?

TDEE, or Total Daily Energy Expenditure, represents the total number of calories your body needs in a day to perform all its functions, including breathing, digestion, and physical activity. It is calculated by multiplying your Basal Metabolic Rate (BMR)—the number of calories your body needs to maintain basic functions—by an activity factor that accounts for your daily activity level. (For a deeper dive into this topic, check out our blog post here https://www.heroesfitness.org/post/_tdee)

Understanding your TDEE can help you make informed decisions about your nutrition and fitness goals. If you want to maintain your current weight, aim to eat roughly the same number of calories as your TDEE. To lose weight, you would typically consume fewer calories than your TDEE, while to gain weight, you'd aim for a calorie surplus. Knowing your TDEE is an essential first step in tailoring your diet and exercise plan to meet your individual goals.

Note: When estimating your activity level, it's important not to overestimate how active you are. For example, even if you run three days a week, lift weights three days a week, and walk your dog for 20 minutes a day, you may still not fall into the "very active" category. After using a wearable tracker like Whoop for over a year, I found my actual daily caloric output to be around 2,500 calories—marking me as "lightly active" rather than "very active," despite my regular exercise routine. It's important to use a realistic assessment of your activity level to avoid overestimating your TDEE, which can lead to inaccurate calorie recommendations.