TDEE Calculator

Category: Fitness
- March 30, 2025
| |

Calculate your Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. TDEE is the total number of calories you burn each day.

Personal Information

Body Measurements

Body Fat Percentage (Optional)

%

Activity Level

Calculation Formula

Weight Goal

Display Options

About TDEE and BMR

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, taking into account your basal metabolic rate (BMR) and your activity level.

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions while at rest.

Calculation Formulas

This calculator uses several established formulas to estimate your energy expenditure:

  • Mifflin-St Jeor: Considered the most accurate formula for most people. It calculates BMR based on weight, height, age, and gender.
  • Harris-Benedict: One of the earliest formulas developed, slightly less accurate than Mifflin-St Jeor for most people.
  • Katch-McArdle: This formula takes body fat percentage into account, which can make it more accurate for athletic or very lean individuals.
Activity Multipliers

Your BMR is multiplied by an activity factor to determine your TDEE:

  • Sedentary: 1.2 (little or no exercise)
  • Lightly active: 1.375 (light exercise 1-3 days/week)
  • Moderately active: 1.55 (moderate exercise 3-5 days/week)
  • Very active: 1.725 (hard exercise 6-7 days/week)
  • Extra active: 1.9 (very hard exercise, physical job or 2x training)
Weight Goals

For weight management:

  • To maintain weight, consume calories equal to your TDEE
  • To lose weight, consume fewer calories than your TDEE
  • To gain weight, consume more calories than your TDEE

A caloric deficit or surplus of approximately 500-1000 calories per day will result in about 0.5-1 kg of weight change per week, which is considered a healthy and sustainable rate for most people.

Macronutrients

Macronutrients are nutrients that the body requires in large amounts:

  • Protein: 4 calories per gram. Essential for muscle repair and growth.
  • Carbohydrates: 4 calories per gram. The body's primary energy source.
  • Fat: 9 calories per gram. Important for hormone production and vitamin absorption.

The recommended distribution varies based on individual goals, but a common general recommendation is 20-30% protein, 45-65% carbohydrates, and 20-35% fat.

What Is a TDEE Calculator?

The TDEE Calculator helps you determine your Total Daily Energy Expenditure — the number of calories your body needs each day based on your personal details and activity level. It's a practical calorie calculator for understanding how much energy your body uses so you can manage your weight effectively.

This tool also works hand-in-hand with concepts like basal metabolic rate (BMR), body fat percentage, and calorie requirements, providing a comprehensive look at your health metrics. Whether you're trying to lose weight, gain muscle, or maintain your current shape, this calculator gives you the daily calorie intake target you need to stay on track.

Key Formulas Used

Mifflin-St Jeor Equation (BMR):

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

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


TDEE Formula:

TDEE = BMR × Activity Level Multiplier

How to Use the Calculator

This TDEE tool is easy to use. Here's a step-by-step guide to calculate your daily calorie needs:

  • Enter your age, gender, weight, and height.
  • Choose your units (kg/lbs for weight and cm/inches for height).
  • Optional: Add your body fat percentage for a more refined BMR estimate.
  • Select your daily activity level — from sedentary to extra active.
  • Pick a calculation formula: Mifflin-St Jeor (recommended), Harris-Benedict, or Katch-McArdle (uses body fat %).
  • Choose your weight goal: maintain, lose, or gain weight.
  • Decide if you want to see your BMR and macronutrient breakdown.
  • Click Calculate TDEE to view your results instantly.

What the Results Mean

Once calculated, you’ll see:

  • TDEE: Your daily calorie needs based on your lifestyle and body metrics.
  • BMR: Your base calorie burn if you were at complete rest all day.
  • Calorie Goal: Adjusted based on whether you're aiming to gain or lose weight.
  • Macronutrients: Recommended grams of protein, carbohydrates, and fat to meet your goal.

Why Use a TDEE Calculator?

Understanding your daily calorie intake is key to achieving your health goals. This calculator acts as your calorie consumption guide, giving you clarity on how much to eat, whether you're bulking, cutting, or maintaining.

It also functions as a BMR calculator and offers insights like body fat percentage and lean body mass estimates when body fat data is provided.

Frequently Asked Questions (FAQ)

What’s the difference between TDEE and BMR?

Your BMR is the number of calories your body burns at rest. TDEE includes BMR plus the calories you burn through daily activities and exercise.

Can I use this calculator to lose weight?

Yes. By selecting a weight loss goal, the calculator will show a reduced daily calorie target. This helps create a caloric deficit to support fat loss in a controlled and sustainable way.

What is the most accurate formula?

The Mifflin-St Jeor formula is widely considered the most accurate for most people. If you know your body fat percentage, the Katch-McArdle formula may offer a more specific result.

How often should I recalculate?

You should update your calculation whenever your weight, activity level, or goals change. Recalculating every few weeks helps keep your personalized calorie goals on track.

More Tools You Might Find Helpful

This TDEE calculator complements a variety of other health and fitness tools:

Using these tools together gives a broader view of your health and helps you make informed choices on your fitness journey.