Estimate your Total Daily Energy Expenditure with our TDEE Calculator

A TDEE calculator is a helpful tool that can help you determine the number of calories you (or your clients if you are a fitness professional) burn throughout the day by accounting calories burnt from exercise, digestion, and other daily activities.

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How to use our TDEE Calculator

The calculator will then use this information to estimate your TDEE based on a mathematical formula that considers your basal metabolic rate (BMR) and your activity level.

Your BMR is the number of calories your body burns at rest, or in other words, the number of calories your body needs to function if you were to lay in bed all day. 

Your activity level measures how much physical activity you do in a day. It can range from passive (little to no exercise) to active (intense training for several hours daily).

Once you have calculated your TDEE, you can calculate your calorie needs for weight loss, weight gain, and maintenance. 

  • To lose weight, you must create a calorie deficit by eating fewer calories than your TDEE. 
  • To gain weight, you must create a calorie surplus by eating more calories than your TDEE. 
  • If you want to maintain your weight, you must eat the same calories as your TDEE.


It's important to note that TDEE calculators provide estimates, and your actual calorie needs may vary based on individual factors such as genetics, hormones, and other health conditions. However, a TDEE calculator can be a useful starting point for determining your calorie needs and can help you create a personalized nutrition plan that fits your goals and lifestyle.

In addition to using a TDEE calculator, making healthy food choices and engaging in regular physical activity to support your overall health and wellness is essential. Remember that sustainable weight loss or gain takes time and consistency, and it's necessary to prioritize long-term lifestyle changes rather than quick-fix solutions.

About FitBudd

FitBudd helps fitness professionals grow worldwide with the power of their own apps on iOS and Android.


These functional templates have the power to make any fitness trainer's life easier.

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