Discover Your Daily Calorie Burn
Calculate your Total Daily Energy Expenditure with our science-based calculator designed specifically for women's metabolism
TDEE Calculator
Calculate your Total Daily Energy Expenditure - the number of calories you burn per day
Enter your details and click calculate to see your results
What is TDEE?
Your metabolic blueprint for success
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a complete day. It's your metabolic fingerprint – unique to you and essential for achieving your health and fitness goals.
BMR Component (60-75%)
Calories burned at complete rest for basic body functions
Activity Component (25-40%)
Calories burned through exercise and daily movement
Pro Tips
Track for 2-4 weeks to see your personal patterns
Account for cycle changes - metabolism fluctuates 5-10%
Adjust as you progress - recalculate every 4-6 weeks
Choose Your Activity Level
Be honest about your actual activity – overestimating leads to poor results
Sedentary
Desk job, little to no planned exercise
- • Less than 3,000 steps/day
- • Mostly sitting/lying
- • No regular exercise
Lightly Active
Light exercise 1-3 days per week
- • 3,000-7,500 steps/day
- • 1-3 workouts/week
- • Some standing/walking
Moderately Active
Moderate exercise 3-5 days per week
- • 7,500-10,000 steps/day
- • 3-5 workouts/week
- • Regular daily activity
Very Active
Hard exercise 6-7 days per week
- • 10,000+ steps/day
- • 6-7 intense workouts/week
- • High daily activity
Extremely Active
Physical job + daily training
- • 12,000+ steps/day
- • 2x daily training
- • Physical labor job
Turn Your TDEE Into Results
Your personalized roadmap to reaching your goals
Fat Loss
Create a sustainable calorie deficit
TDEE - 15-25%
Lose 1-2 lbs per week safely
Maintenance
Maintain your current weight
Eat at TDEE
Stable weight, consistent energy
Muscle Gain
Fuel your muscle building
TDEE + 5-15%
Lean gains, minimize fat
Important for Women: Your Cycle Matters
Your TDEE isn't static! Many women experience a 5-10% increase in metabolic rate during the luteal phase (after ovulation). This is completely normal and part of your body's natural rhythm.
💡 Pro tip: Track your results over a full menstrual cycle (28-35 days) for the most accurate picture of your personal TDEE patterns.