TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you need per day based on your activity level.
Activity Level Guide
Sedentary
Little or no exercise, desk job
Lightly Active
Light exercise or sports 1-3 days per week
Moderately Active
Moderate exercise or sports 3-5 days per week
Very Active
Hard exercise or sports 6-7 days per week
Extremely Active
Very hard exercise, physical job, or training twice a day
Note: TDEE is an estimate. Individual metabolic rates may vary. Consult with a healthcare provider for personalized nutrition advice.
Maximize Your TDEE with High-Intensity Interval Training
How HIIT Boosts Your TDEE
- ✓ Increases Metabolic Rate: HIIT can boost your metabolism for up to 24 hours post-workout
- ✓ EPOC Effect: Excess Post-Exercise Oxygen Consumption burns extra calories
- ✓ Muscle Building: Preserves and builds lean muscle mass, increasing daily calorie burn
- ✓ Time Efficient: Get maximum calorie burn in minimal time
Our Interval Timer App Features
- ⚡ Custom HIIT Workouts: Create personalized interval training sessions
- ⚡ Flexible Workout Programs: Customizable intervals for any type of exercise routine
- ⚡ Visual & Audio Cues: Clear notifications to guide your workout timing
- ⚡ Workout Tracking: Monitor your exercise sessions and training progress
Sample TDEE-Boosting HIIT Workout
45 seconds
High Intensity
15 seconds
Rest
10 rounds
Total