TDEE Calculator
🧮 TDEE Calculator stands for Total Daily Energy Expenditure Calculator.
It helps you estimate how many calories your body burns per day based on:
Basal Metabolic Rate (BMR) — energy used at rest
Physical Activity Level (PAL) — how active you are daily
🔍 Why Use a TDEE Calculator?
To determine how many calories you should eat to:
Maintain your current weight
Lose fat (caloric deficit)
Build muscle (caloric surplus)
🧠 TDEE Formula Breakdown:
First, calculate BMR (using formulas like Mifflin-St Jeor or Harris-Benedict).
Then, multiply BMR by your activity level:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Super Active | 1.9 | Very intense daily training |
