TDEE Calculator

A Total Daily Energy Expenditure (TDEE) calculator is a tool designed to estimate the number of calories a person burns in a day. This calculation considers various factors, including age, gender, weight, height, and level of physical activity. TDEE is a crucial metric for anyone looking to manage their weight, whether they aim to lose, gain, or maintain it, as it provides a guideline for how many calories one should consume daily based on their metabolic rate and lifestyle.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is a measure of how many calories you burn in a day, taking into account not just your basal metabolic rate (BMR), which is the amount of energy expended while at rest to maintain vital bodily functions such as breathing, circulation, and cell production, but also your level of physical activity. Calculating TDEE is crucial for anyone looking to gain, lose, or maintain weight, as it provides a guideline for how many calories one should consume in a day to achieve their fitness goals.

The formula to calculate TDEE is then:
TDEE = BMR × Physical Activity Level TDEE=BMR×Physical Activity Level

Important note for teenagers

If you're in the ages between 13-17, you should NOT be cutting unless you are severely obese. Your body is still growing. Cutting at such a young age can be devastating to your growth journey and your health

Altnerative Calculator

Alternatively calculate using google sheet

How to Track Your Calories


Tracking your calories is a key component to achieving your fitness goals. Whether you want to lose weight, gain muscle, or maintain your current weight, understanding how to track your intake effectively is essential.

Steps for Tracking Calories

  1. Determine Your Caloric Needs: Use an online calculator to estimate your daily calorie needs based on your age, sex, weight, height, and activity level.
  2. Choose a Tracking Method: Decide whether you prefer to use a mobile app, website, or traditional pen and paper for logging your food intake.
  3. Log Your Food: Write down everything you eat and drink, including the portion sizes. For accuracy, use a digital food scale when possible.
  4. Analyze Your Intake: Review your log regularly to ensure you're meeting your caloric goals and adjust your intake as needed.


By following these steps and being consistent with your tracking, you can take control of your diet and move closer to achieving your health and fitness goals.

Recommended Calorie Tracking Apps

  • MyFitnessPal: Offers a large database of foods, barcode scanner, and meal tracking features.
  • Cronometer: Focuses on detailed tracking, including micronutrients, and supports specific diets.
  • Lose It!: Simple interface for tracking calories and connecting with community for support.

Measuring Portion Sizes Accurately

To ensure accuracy in your calorie tracking, consider using a digital food scale. Measuring cups and spoons can also be helpful for liquids and small quantities of ingredients. Visual cues can be used in situations where you can't measure directly. For example, a serving size of meat (3 ounces) is roughly the size of a deck of cards.

Reading Food Labels

Understanding food labels is crucial for tracking your calorie intake accurately. Key components to look out for include serving size, calories per serving, and the breakdown of macronutrients (carbohydrates, proteins, and fats). Paying attention to these details can help you make healthier food choices and stay within your daily calorie limits.

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