Total daily energy expenditure (TDEE) calculator
Find how many calories you dey burn per day based on your weight, height, age, and activity level.
Share dis tool
Put am for your site
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.
Related articles
How To Calculate Macros for Your Goal (Weight Loss, Muscle Gain, or Maintenance)Macros dey tell you wetin your calories dey made of, no be only how many you dey chop. This guide explain how to calculate macros for weight loss, muscle gain, or maintenance — and why correct ratio matter pass only cutting calories.
How To Choose Correct Activity Level for TDEE Weh No Go Make You OverestimateIf you pick wrong activity level, na one of di biggest reason TDEE estimate dey miss. Dis guide explain how to choose your TDEE activity level more realistically and use am for beta calorie and macro planning.