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Calculate your exact Total Daily Energy Expenditure (TDEE) and custom calorie targets based on your daily lifestyle activity level.
Adjust the input parameters to calculate your results instantly.
| Scenario Inputs | Output Result |
|---|---|
| weight : 70, height : 175, age : 28, gender : male , activity : 1.375 | Maintenance: ~ 2,260 Cal, Lose Weight: ~ 1,760 Cal |
Total Daily Energy Expenditure (TDEE) Calculator. Calculate your exact Total Daily Energy Expenditure (TDEE) and custom calorie targets based on your daily lifestyle activity level. ZechKit provides this tool completely free and online, optimized for instant, accurate computations directly inside your web browser.
A Total Daily Energy Expenditure (TDEE) Calculator measures the complete number of calories your body burns in a day through four main components.
TDEE Components: Basal Metabolic Rate (BMR, ~60%–70%), Non-Exercise Activity Thermogenesis (NEAT, ~15%), Exercise Activity Thermogenesis (EAT, ~5%–10%), and the Thermic Effect of Food (TEF, ~10%).
Activity Multipliers: Desk jobs with no workouts require BMR × 1.2; 1–3 workouts/week use BMR × 1.375; 3–5 workouts/week use BMR × 1.55; 6–7 intense workouts use BMR × 1.725.
Energy Management: Knowing your TDEE provides a dependable baseline for adjusting nutrition to match your fitness goals.
How can I find my true maintenance calories if formulas are estimates?
Track your daily food intake and body weight for two weeks at your estimated TDEE; if weight stays stable, you have confirmed your true maintenance calories.
