What calculators does Fit Body Calculators offer?

Fit Body Calculators offers a wide range of health and fitness calculators including BMI, BMR, TDEE, body fat percentage, macro calculator, ideal weight, and many more.

Are the calculators on Fit Body Calculators free to use?

Yes, all calculators on Fit Body Calculators are completely free to use with no registration required.

How accurate are the fitness calculators?

Our calculators use scientifically validated formulas and provide accurate estimates based on the information you provide. However, they should be used as guidelines rather than absolute values.

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) - the total calories you burn in a day. Understand your maintenance calorie needs for effective weight management.

Calculate Your TDEE

Enter your details to calculate your Total Daily Energy Expenditure.

Understanding Total Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It's the sum of several components:

Basal Metabolic Rate (BMR): The calories your body needs at complete rest for basic functions (60-70% of TDEE)
Physical Activity: Calories burned during exercise and daily movement (15-30% of TDEE)
Thermic Effect of Food (TEF): Calories used to digest, absorb, and process food (10% of TDEE)
Non-Exercise Activity Thermogenesis (NEAT): Calories burned through fidgeting, maintaining posture, and other non-exercise movements

Understanding your TDEE is crucial for effective weight management. It represents your maintenance calorie level—the number of calories you need to consume to maintain your current weight. By creating a calorie deficit (consuming fewer calories than your TDEE), you can lose weight. Conversely, by creating a calorie surplus (consuming more calories than your TDEE), you can gain weight.

The activity multipliers used in TDEE calculations provide estimates based on general activity levels:

Sedentary (1.2): Little or no exercise, desk job (e.g., office worker with no additional physical activity)
Light (1.375): Light exercise 1-3 days per week (e.g., walking, yoga, light gardening)
Moderate (1.55): Moderate exercise 3-5 days per week (e.g., jogging, moderate cycling, recreational sports)
Active (1.725): Hard exercise 6-7 days per week (e.g., running, HIIT workouts, heavy weightlifting)
Very Active (1.9): Very hard exercise, physical job, or twice-daily training (e.g., construction worker, professional athlete)

It's important to note that TDEE calculations provide estimates, not exact values. Individual factors like metabolism, genetics, body composition, and specific activities can affect your actual calorie needs. Use your calculated TDEE as a starting point and adjust based on your body's response over time.

For weight management, a general guideline is that a deficit or surplus of approximately 3,500 calories equals one pound of fat loss or gain. This translates to about 500 calories per day to lose or gain one pound per week. However, weight loss and gain are not always linear, and factors like water retention, muscle gain, and metabolic adaptations can influence results.

Frequently Asked Questions

What is Total Daily Energy Expenditure (TDEE)?: Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food (digestion). It represents your maintenance calorie needs - the amount of calories you need to consume to maintain your current weight. TDEE is the foundation for any nutrition plan, whether your goal is weight loss, maintenance, or muscle gain.
How is TDEE calculated?: TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying it by an activity factor based on your typical activity level. The formula is: TDEE = BMR × Activity Multiplier. For example, someone with a BMR of 1,600 calories who is moderately active (multiplier of 1.55) would have a TDEE of 1,600 × 1.55 = 2,480 calories per day.
What are the components of TDEE?: TDEE consists of four main components: 1) Basal Metabolic Rate (BMR): The calories your body needs at complete rest (60-70% of TDEE), 2) Thermic Effect of Food (TEF): Calories burned digesting food (10-15% of TDEE), 3) Exercise Activity Thermogenesis (EAT): Calories burned during intentional exercise (variable), and 4) Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily movement like walking, fidgeting, etc. (variable).
How accurate is the TDEE calculator?: The TDEE calculator provides a good starting estimate, but it's not 100% accurate for everyone. Individual factors like genetics, body composition, hormone levels, and even gut microbiome can affect your actual calorie needs. The best approach is to use the calculator as a starting point, then track your weight for 2-3 weeks. If your weight remains stable, the estimate is accurate. If not, adjust your calorie intake accordingly (increase or decrease by 250-500 calories).
What are the different activity levels?: Activity levels range from sedentary to very active, each with a specific multiplier: Sedentary (1.2): Office job with little movement; Light (1.375): Light exercise 1-3 days/week; Moderate (1.55): Moderate exercise 3-5 days/week; Active (1.725): Hard exercise 6-7 days/week; Very Active (1.9): Hard daily exercise plus physical job or twice-daily training. Be honest about your activity level - many people overestimate.
How can I use my TDEE for weight management?: Your TDEE represents your maintenance calories. For weight loss, create a calorie deficit by consuming fewer calories than your TDEE (typically 500 calories less per day to lose 1 pound per week). For weight gain, create a calorie surplus by consuming more calories than your TDEE (typically 500 calories more per day to gain 1 pound per week). For body recomposition (losing fat while gaining muscle), eat around maintenance calories with adequate protein and follow a strength training program.
Why might my actual calorie needs differ from my calculated TDEE?: TDEE calculations provide estimates based on formulas and averages. Individual factors like metabolism, genetics, body composition, hormones, age, and specific activities can affect your actual calorie needs. Other factors include stress levels, sleep quality, certain medications, medical conditions, and even environmental temperature. Use TDEE as a starting point and adjust based on your body's response over time.
How does TDEE change with weight loss or gain?: As you lose weight, your TDEE decreases because a smaller body requires fewer calories to maintain. Additionally, long-term calorie restriction can lead to metabolic adaptations that further reduce TDEE. Conversely, weight gain increases TDEE as a larger body requires more energy. Recalculate your TDEE every 10-15 pounds (4.5-6.8 kg) of weight change to maintain accuracy. Regular strength training can help minimize the reduction in TDEE during weight loss by preserving muscle mass.
What's the difference between BMR and TDEE?: Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest for basic functions like breathing, circulation, and cell production. TDEE includes BMR plus additional calories burned through physical activity, digestion (thermic effect of food), and non-exercise movement. Think of BMR as your baseline calorie needs and TDEE as your total calorie needs including all daily activities.