TDEE Calculator Pakistan
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn in a day including activity. Essential for fat loss, maintenance, or muscle gain planning.
How to use this calculator
- Enter your weight, height, age, and gender
- Select your typical activity level honestly
- Click Calculate to see TDEE and goal-based calorie targets
- For weight loss: eat at "Mild Weight Loss" calories
- For maintenance: eat at TDEE
- For muscle gain: eat at "Lean Weight Gain" calories
Real-world examples
Frequently asked questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in 24 hours including BMR + physical activity + digestion (TEF) + non-exercise movement. Knowing TDEE is essential for weight management — eat less for loss, more for gain.
How accurate is TDEE calculation?
TDEE estimates are within 10-20% accuracy for most people. The activity multiplier is the biggest source of error — most people overestimate their activity. Track your weight for 2-3 weeks at calculated TDEE and adjust accordingly.
What's the difference between BMR and TDEE?
BMR is calories burned at complete rest (60-70% of TDEE). TDEE includes BMR plus all physical activity. For example, BMR might be 1,500 kcal but TDEE could be 2,300 kcal if you're moderately active.
Should I count exercise calories separately?
If you used 'Sedentary' activity level, yes — add exercise calories to your daily intake. If you used 'Moderate' or higher, exercise is already factored in. Don't double-count.
Why is calorie counting important for weight loss?
Weight loss = calorie deficit (eating less than TDEE). 1 kg of fat ≈ 7,700 calories, so 500 kcal/day deficit = 0.5 kg loss/week. Without tracking, it's easy to underestimate intake by 30-50%, sabotaging weight loss.
Can I eat less than 1,200 calories?
Generally no. Eating below 1,200 kcal (women) or 1,500 kcal (men) is dangerous — causes muscle loss, hormonal issues, slowed metabolism, and nutrient deficiencies. Aim for moderate deficit (15-25% below TDEE) for sustainable loss.
What if I'm not losing weight at calculated TDEE deficit?
Check: Are you accurately tracking food (use scale)? Are you really at claimed activity level? Hidden calories in oil, sauces, drinks? Plateau may need 1-2 week diet break. Recalculate after 5kg weight change.
How does TDEE change as I lose weight?
TDEE decreases as you lose weight (lower BMR + less energy to move smaller body). Recalculate every 5-10 kg lost. If you weigh 80kg now, your TDEE at 70kg will be ~200 kcal lower.