Your TDEE (Total Daily Energy Expenditure) shows exactly how many calories your body burns each day — from maintaining basic bodily functions to powering your workouts. Understanding this number allows you to eat smarter, maintain energy, and create a sustainable plan for weight loss, weight gain, or maintenance.
Whether you’re exploring the best calorie tracker app, a calorie checker app, or just want a free TDEE calculator, this tool gives you a clear starting point.
To truly understand your TDEE, it’s important to know the difference between these two metrics. BMR is the number of calories your body burns at complete rest. TDEE is your BMR multiplied by your activity factor — the number that shows your real daily energy expenditure.
For example, if your BMR is 1500 kcal and you have a moderate activity level, your TDEE might be around 2000–2200 kcal — the exact amount needed to maintain your current weight.
What TDEE really is
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns per day. It includes three main components:
Your BMR (Basal Metabolic Rate)
Your physical activity level
The energy cost of digestion (thermic effect of food)
This number is your best starting point for building a sustainable eating plan that fits your goals and lifestyle. Instead of guessing, you’ll have a science-backed target to work with.
The easiest way to know your daily calorie needs
Counting calories is easier than ever with modern apps and online tools. To find out your personalized calorie needs, enter your details below and get your exact number right away.
TDEE Calculator
파운드, 피트
kg, cm
현재 체중 (파운드)
키 (피트)
나이 (세)
성별 선택
활동 수준
당신의 목표
이 도구는 정보 제공을 목적으로 하며 의학적 의견으로 인정되지 않습니다. 식단이나 운동 계획을 시작하기 전에 의사와 상담하세요.
However, this is just a basic calculation. Take a short quiz to find out exactly how many calories your body needs each day to reach your weight goals safely and effectively!
영양사 의견
Ievgeniia Dobrynina, 영양사
A TDEE calculator combined with a simple calorie tracker is a powerful tool. When you eat according to your true energy needs, your results are predictable and long-lasting.
TDEE and weight loss
Your weight is influenced by many factors, including total daily energy expenditure. To gain weight, you must consume more than your body uses. To lose weight, you can either eat less or burn more — the most effective approach combines both.
For example, if your TDEE is 2500 kcal (17,500 per week), reducing your intake by 3,500–7,000 kcal weekly (via a calorie and nutrient tracker or more activity) puts you at 1,500–2,000 kcal per day — the safe range for weight loss.
This steady approach is safer, easier to follow, and more sustainable in the long run — whether you use the calorie tracker app or simply follow your TDEE result manually.
Practical tips for steady weight loss based on your TDEE
Plan portions, not restrictions — use a smaller plate and fill half with veggies.
Stay hydrated — water and herbal teas ease digestion and prevent false hunger.
Batch-cook once a week — roast vegetables, grill lean protein, and cook a pot of whole grains for quick assembly meals.
Add gentle movement — a daily walk or a light strength band routine preserves muscle and supports fat loss.
Introduce a 12 : 12 eating window if comfortable — a simple overnight fast can calm late-night cravings without drastic change.
요약
Take charge of your weight loss journey with our TDEE calculator. Whether you’re looking for a fat loss guide, a weight reduction tool, or the right macros to reach your goals, our calculator gives you accurate, personalized numbers based on your TDEE. Start today and make every meal work toward your success!
유니밀은 사용자의 상태를 진단하거나 치료법을 제안하지 않습니다. 식이 요법, 트레이닝 플랜 또는 보충제에 관한 자세한 내용은 현재 담당 의사나 영양사와 상의하셔야 합니다. 본 기사는 특정 질환을 다루고 있지 않으며, 단순히 건강 관리 주제에 대한 일반적인 정보를 제공하기 위한 것입니다. 조언을 따르는 것은 사용자가 주도적으로 결정할 사항이며, 블로그 작성자에게 사용자의 건강과 안전에 대한 어떠한 책임도 부과하지 않습니다.
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