Trying to dial in your nutrition for your physique or athletic goals? Then you need to know your current total daily energy expenditure (TDEE), or the number of calories you burn each day. Eat more than this amount and you can expect to gain weight. Eat less than this amount and you'll set yourself up to lose weight.
This calculator will give you a customized estimate based on your age, your unique body, and your activity level. That last part is crucial! If you work on your feet every day and train hard 5 times a week, the number of calories you burn will be dramatically different than someone who works behind a desk and trains 3 days a week.
Once you have your number, you can use it to determine how many calories to eat daily to lose or gain weight, or to maintain your weight.
TDEE Calculator
This number represents the approximate number of calories you burn each day, or what is known as "maintenance" calories. Here are your next steps to adjust your weight:
1. Pick a workout plan.
A well-designed program is an essential part of turning hard numbers like calories into hard-body results!
2. Calculate your macronutrient ratio.
Your TDEE is a valuable number to know, but it doesn't take your goals into account! Bodybuilding.com's Macronutrient Calculator will provide a customized calorie recommendation for weight loss, gain, or maintenance, along with the precise number of macronutrients of protein, fats, and carbohydrates making up those calories.
3. Learn about the best fat-loss and weight-gain supplements.
Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations for fat-loss in the article, "5 Ways to Up Your Fat-Loss Supplement Game." Looking to gain? Try the "8 Proven Bodybuilding Supplements for Muscle Growth and Strength."
4. Join a fitness community.
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that knows what it takes to change!
How Did We Calculate Your TDEE?
Bodybuilding.com's calculator uses the Mifflin St. Jeor calculation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators. Here's how it works:
Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9
Are TDEE Calculators Accurate?
A TDEE calculation is just an estimate. After all, the number of calories you burn is different every day! But for many people, it is close enough to help them make more informed choices about the way they eat. Use the TDEE calculator as a place to start tracking your calories, and then adjust your calories up or down based on your weight change over time
To learn more about all the fundamental ideas of nutrition and how to match your eating to your goals, dive into Bodybuilding.com's Foundations of Fitness Nutrition course.
How Do You Use Your TDEE to Lose Weight?
To lose weight, you'll need to eat fewer calories than you burn. Research shows that somewhere around 80-90 percent of TDEE is a sufficient "calorie deficit" to sustainably and safely lose weight.
To determine your number, use Bodybuilding.com's Calorie Calculator.
How Do You Use Your TDEE to Gain Weight?
To add muscular weight, you'll need to eat more calories than you burn. Exercise physiologist Krissy Kendall, Ph.D., recommends starting at 500 calories above your TDEE, then bumping it up further as needed. That's also the number recommended by Bodybuilding.com's Calorie Calculator.
