Total daily energy expenditure (TDEE) calculator
Find out how many calories you burn per day based on your weight, height, age, and activity level.
Related tools
Frequently asked questions
Wetin be di difference between BMR and TDEE?
BMR (Basal Metabolic Rate) na di number of calories wey your body need for complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) na your BMR wey you multiply with activity factor to account for movement and exercise. TDEE na di more useful number for weight management.
How many calories I suppose chop to lose weight?
To lose weight, chop fewer calories than your TDEE. Deficit of 500 kcal per day dey lead to about 0.5 kg (1 lb) fat loss per week. No cut pass 1,000 kcal below your TDEE, because very large deficits fit cause muscle loss and nutritional deficiencies.
Which TDEE formula dey most accurate?
Research show say Mifflin-St Jeor equation dey most accurate for most people, na why dis calculator dey use am. Di older Harris-Benedict formula dey often overestimate by about 5%. If you sabi your body fat percentage, Katch-McArdle formula fit dey even more accurate because e dey use lean body mass.
How I go choose di correct activity level?
Most people dey overestimate dia activity level. Choose sedentary if you get desk job and you no dey do plenty structured exercise. Lightly active cover 1–3 short workouts per week. Moderately active mean 3–5 sessions per week of moderate intensity. Very active na daily hard training. Extra active na for athletes wey dey train two times per day or people wey dey do heavy physical work.
Why my TDEE dey change as time dey go?
As you lose weight, your TDEE dey reduce because your body mass wey need maintenance don reduce. Na why weight loss dey slow down over time — di same calorie deficit go be smaller relative to your new maintenance level. Recalculate your TDEE every 4–6 weeks when you dey actively cut or bulk.
I fit use TDEE to gain muscle?
Yes. To gain muscle, chop for surplus of 200–500 kcal above your TDEE per day, plus resistance training. Moderate surplus dey minimise fat gain while e still give enough energy for muscle protein synthesis. Very large surplus dey lead to too much fat gain instead of extra muscle.
