TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours including exercise, daily movement, and basic metabolic functions. It is the baseline for setting any nutrition target.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories burned at complete rest. TDEE multiplies BMR by an activity factor to account for exercise and movement. TDEE is always higher than BMR and is what matters for nutrition planning.

How often should I recalculate my TDEE?

Recalculate every 4-6 weeks or after significant weight change (>3-4kg). As you lose weight your TDEE decreases — failing to adjust stalls fat loss progress.

Is this TDEE calculator free to use in Ireland?

Yes — completely free, no sign-up required. One of the only TDEE calculators built specifically for Irish users.

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and set accurate calorie targets.

Your Details

Weight (kg)

Height (cm)

Age

Gender

Activity Level

Your Energy Expenditure

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kcal/day

BMR (at rest)

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kcal/day

TDEE (with activity)

—

kcal/day

Fat Loss Target

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kcal/day

Muscle Gain Target

⚠️ This calculator provides estimates only. Results are for educational and informational purposes. Not medical advice. Consult a qualified healthcare professional before changing your nutrition or supplementation. For research use only where applicable.