TDEE Calculator

Calculate your Total Daily Energy Expenditure to determine how many calories you burn per day based on your activity level and metabolism.

Personal Information

Gender

Male Female

Age (years)

Weight

Height

Body Fat % (Optional)

Activity Level

BMR Formula

Quick Presets

Your TDEE Results

2556

Calories per day

Total Daily Energy Expenditure

Basal Metabolic Rate (BMR)

1649

Calories at rest

1.55x

Activity multiplier

Calorie Goals by Objective

Extreme Weight Loss (-2 lbs/week)1556

Weight Loss (-1 lb/week)2056

Mild Weight Loss (-0.5 lb/week)2306

Maintenance2556

Mild Weight Gain (+0.5 lb/week)2806

Weight Gain (+1 lb/week)3056

Body Composition

22.9

BMI

Normal

Weekly Energy Expenditure

17889

Calories per week

6348

Activity calories/week

Recommendations

• Use TDEE as your maintenance calorie baseline
• Create a 500-calorie deficit for 1 lb/week weight loss
• Adjust calories based on actual weight changes over 2-3 weeks
• Recalculate TDEE when weight changes by 10+ pounds

How TDEE Works

What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day, including your basal metabolic rate (BMR) and all physical activities.

TDEE Components

BMR (60-75%): Calories burned at rest for basic functions
TEF (8-15%): Thermic effect of food (digestion)
NEAT (15-30%): Non-exercise activity thermogenesis
EAT (15-30%): Exercise activity thermogenesis

BMR Formulas Used

Mifflin-St Jeor (Most Accurate)

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Harris-Benedict (Revised)

Men: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) - 5.677 × age
Women: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) - 4.330 × age

Katch-McArdle (Body Fat Based)

BMR = 370 + 21.6 × lean body mass(kg)

How to Use This Calculator

Step-by-Step Guide

1. Enter your basic information (gender, age, weight, height)
2. Select your activity level honestly
3. Choose your preferred BMR formula
4. Add body fat percentage if known (for Katch-McArdle)
5. Review your TDEE and calorie goals
6. Use the maintenance calories as your baseline

Activity Level Guide

Sedentary: Desk job, minimal exercise
Lightly Active: Light exercise 1-3 days/week
Moderately Active: Moderate exercise 3-5 days/week
Very Active: Hard exercise 6-7 days/week
Extremely Active: Very hard exercise + physical job

Example Calculation

Sample Profile

Gender: Male
Age: 30 years
Weight: 180 lbs (81.6 kg)
Height: 5'10" (178 cm)
Activity: Moderately Active
Formula: Mifflin-St Jeor

Calculation Steps

1. BMR = 10 × 81.6 + 6.25 × 178 - 5 × 30 + 5 = 1,813 calories
2. TDEE = BMR × Activity Factor = 1,813 × 1.55 = 2,810 calories
3. Weight Loss (-1 lb/week) = 2,810 - 500 = 2,310 calories
4. Weight Gain (+1 lb/week) = 2,810 + 500 = 3,310 calories

Frequently Asked Questions

How accurate is TDEE calculation?

TDEE calculations provide a good starting point but can vary by ±10-20% between individuals. Use it as a baseline and adjust based on real-world results over 2-3 weeks.

Which BMR formula should I use?

Mifflin-St Jeor is generally most accurate for the general population. Use Katch-McArdle if you know your body fat percentage and are relatively lean.

How often should I recalculate my TDEE?

Recalculate when your weight changes by 10+ pounds, your activity level changes significantly, or every 3-6 months to account for metabolic adaptations.