Calculate, Track & Optimize your TDEE
Discover how your daily calorie needs change as your weight, goals, and activity evolve. Stop guessing, start tracking your metabolism with precision.
Why Track Your TDEE?
Your Body's Needs Change Over Time
Weight loss, muscle gain, or even a few lifestyle shifts can change how many calories your body burns. Tracking ensures your targets always match the body you have today, not the one you calculated months ago.
Daily Activity Isn't Consistent
Some days you move more, some days less. The calories burned from everyday movement. Tracking helps your TDEE adjust to your real activity levels instead of relying on rough estimates.
Metabolism Adapts During Dieting
Long-term calorie deficits can make your body burn slightly less energy. It's a normal physiological response. Tracking reveals this slowdown early, so you can adjust and avoid plateaus.
Weight Trends Reveal Your True TDEE
Your weight over time shows whether you're in a surplus, deficit, or maintaining. By comparing trends with intake, the app can estimate your actual TDEE more accurately than any one-time equation.
Daily Data, Turned Into Real Insight
Log and Track your Weight
Log weight, calories and body fat daily. Your data is stored so you always see how your body is changing over time.
Macronutrient Splits
Your protein, carb and fat targets are calculated using research-backed guidelines.
Track Your Trends
As you log entries, the app recalculates your TDEE, BMR and target calories automatically.
Goal Alignment
Set realistic targets and track your progress towards achieving your ideal body composition and health goals.
15 Easy Food Swaps That Slash 500 Calories in a Single Day
This actionable free guide is your shortcut to cutting 500 calories a day. Get nutrition and fitness related emails from NutriLogix.
TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day based on factors like age and activity level. Get recommendations based on your results including BMR (Basal Metabolic Rate), maintenance calories, and targets for weight loss or weight gain.
Frequently Asked Questions
- What is TDEE?
- TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, accounting for everything from basic survival (breathing, pumping blood) to digestion, exercise, and all daily movement.
- How is TDEE Calculated?
- TDEE is calculated by taking your BMR (the energy your body needs at rest) and multiplying it by an Activity Multiplier. The multiplier is a factor (e.g., 1.2 to 1.9) that adjusts the number based on how much you exercise or move throughout the day.
- What is BMR?
- BMR stands for Basal Metabolic Rate. It is the minimum number of calories your body needs to perform essential life-sustaining functions (like breathing, keeping warm, and running your organs) when you are completely at rest.
- What is the difference between TDEE and BMR?
- BMR is what you burn if you stayed in bed all day. TDEE is the total amount you burn once you add in all physical activity, like walking, exercising, and even digesting food. TDEE is always higher than BMR.
- What determines my BMR?
- BMR is mainly determined by your Age, Gender, Height, and Weight. Younger, heavier, and taller individuals generally have a higher BMR.
- How do I lose weight?
- To lose weight, you must consume fewer calories than your body burns (your TDEE). This is known as creating a Calorie Deficit. A deficit of approximately 500 calories per day usually results in a weight loss of about 0.5 Kg (1 pound) per week.
- How do I gain weight?
- To gain weight, you must consume more calories than your body burns (your TDEE). This is known as creating a Calorie Surplus.
- What are 'Maintenance Calories'?
- Your maintenance calories are the amount of food energy (calories) you need to consume each day to keep your current weight stable. This number is equal to your TDEE.
- Is my TDEE always the same?
- No. Your TDEE changes as your body changes. If you lose weight, your TDEE will generally decrease because a smaller body requires less energy to operate. Your TDEE also changes based on your daily activity level.
Important Information
TDEE does not directly measure the total amount of calories burned per day. It is a science based tool utilizing factors, including age and activity level, and it may not accurately reflect the health or wellness of individuals who do not fit specific racial/ethnic groups, those with high muscle mass, pregnant women, children, the elderly, or those with specific health conditions.
Use caution and always consult your healthcare provider if required for your specific circumstances. The TDEE calculator does not determine eligibility for any weight loss medications or treatments. TDEE may not be accurate for children, pregnant women, or older adults.