TDEE Calculator

Category: Body Composition & Weight Management
- April 12, 2025
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Calculate your Total Daily Energy Expenditure and calorie needs

years
cm
kg

Advanced Options (optional)

Basal Metabolic Rate (BMR)
0
Calories your body needs at complete rest
Total Daily Energy Expenditure (TDEE)
0
Total calories you burn per day

Daily Calorie Targets

Weight Loss
0
20% calorie deficit
Maintenance
0
Maintain current weight
Weight Gain
0
15% calorie surplus

What is TDEE?

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by multiplying your Basal Metabolic Rate (BMR) by your activity multiplier.

Components of TDEE

  • Basal Metabolic Rate (BMR): The number of calories your body needs to maintain basic physiological functions while at rest.
  • Physical Activity: Calories burned during intentional exercise and daily movement.
  • Thermic Effect of Food (TEF): Calories burned during digestion (approximately 10% of caloric intake).
  • Non-Exercise Activity Thermogenesis (NEAT): Calories burned through non-exercise activities like fidgeting, maintaining posture, etc.

Why Calculate TDEE?

Knowing your TDEE helps you establish a baseline for calorie intake, which is essential for:

  • Setting realistic weight loss or weight gain goals
  • Developing an effective nutrition plan
  • Understanding how exercise impacts your energy needs
  • Making informed decisions about your daily food consumption

TDEE Calculation Formulas

This calculator offers several scientifically validated formulas to estimate your BMR, which is then multiplied by an activity factor to determine TDEE.

Mifflin-St Jeor Formula (Recommended)

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

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

Harris-Benedict Formula (Revised)

For Men: BMR = (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years) + 88.362

For Women: BMR = (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years) + 447.593

Katch-McArdle Formula

BMR = 370 + (21.6 × Lean Body Mass in kg)

Where: Lean Body Mass = Weight in kg × (100 - Body Fat %)/100

Activity Multipliers

  • Sedentary (1.2): Little or no exercise, desk job
  • 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
  • Extremely Active (1.9): Very hard exercise, physical job, or training twice a day

TDEE Calculation

TDEE = BMR × Activity Multiplier

Weight Management Guidelines

For Healthy Weight Loss

  • Aim for a moderate calorie deficit of 500-1000 calories per day
  • This typically results in 1-2 pounds of weight loss per week
  • Avoid going below 1200 calories for women or 1500 calories for men
  • Include both cardiovascular exercise and resistance training
  • Ensure adequate protein intake (1.6-2.2g per kg of bodyweight) to preserve muscle mass

For Muscle Gain

  • Consume a modest calorie surplus of 250-500 calories above TDEE
  • Prioritize protein intake (1.6-2.2g per kg of bodyweight)
  • Implement a progressive resistance training program
  • Ensure adequate recovery and sleep

For Weight Maintenance

  • Monitor your weight regularly and adjust intake as needed
  • Be consistent with both nutrition and exercise
  • Make sustainable lifestyle changes rather than following temporary diets
  • Adjust your TDEE calculation periodically as your body composition changes

Important Note

This calculator provides estimates based on statistical averages. Individual metabolism can vary by ±10% or more. Use these numbers as a starting point and adjust based on your actual results over time.

For personalized nutrition advice, consult with a registered dietitian or healthcare provider.

Fueling Your Day: Why the TDEE Calculator is Your New Favorite Tool

Let’s be real—trying to figure out how many calories you should eat can feel like guessing the weather. One day it’s sunshine, the next it’s pizza cravings and no idea if you’re overdoing it. That’s where the TDEE Calculator comes in. It’s like your personal math buddy that helps you understand how much energy your body actually uses every day.

Whether you're looking to maintain your weight, shed a few pounds, or bulk up, this calculator gives you the numbers you need without the guesswork. It’s simple, fast, and saves you from overthinking every bite.

What’s the TDEE Calculator All About?

TDEE stands for Total Daily Energy Expenditure. This number shows how many calories your body burns in a day, including everything from breathing and thinking to working out or walking the dog.

Why does it matter? Because knowing your TDEE helps you plan your meals and fitness goals better. Want to lose weight? Eat fewer calories than your TDEE. Want to build muscle? Eat a little more. Easy math, right?

The calculator asks for a few quick details like your age, height, weight, gender, and how active you are. Then it does the number-crunching for you. No need to solve equations by hand. No confusing charts.

What This Calculator Can Do

Here’s what the TDEE Calculator handles like a pro:

  • Calculates your Basal Metabolic Rate (BMR) – how many calories you’d burn doing absolutely nothing.
  • Uses your activity level to figure out your full TDEE.
  • Suggests calorie targets for:
  • Weight loss
  • Maintenance
  • Weight gain
  • Lets you choose from different formulas (like Mifflin-St Jeor or Harris-Benedict) depending on how exact you want to get.
  • Offers an optional input for body fat percentage if you know it.

Bonus: It even shows your results in a chart so you can see the difference each goal makes.

Real-Life Wins with the TDEE Calculator

Think of this calculator like your secret shortcut in everyday life. Here are a few ways it can help:

  • Homework helper: Got a school project on nutrition? Use your own numbers for a real example.
  • Money saver: Grocery shopping gets easier when you know how much food you really need.
  • Quick fixes: Wondering if that extra snack fits your day? Run the numbers fast.
  • Fitness boost: Tracking your calories to match your workouts? This gives you a strong starting point.

Let’s say Alex is 16, plays basketball three times a week, and wants to gain muscle. Instead of randomly eating more, Alex checks the TDEE Calculator and sees exactly how much to add to their meals. Smart and simple.

Your Step-by-Step Cheat Sheet

Using the calculator is a breeze. Here’s how you do it:

  1. Pick your unit system (Metric or Imperial).
  2. Enter your gender, age, height, and weight.
  3. Select how active you are during the week.
  4. (Optional) Add your body fat percentage if you know it.
  5. Choose a formula (Mifflin-St Jeor is a great default).
  6. Click “Calculate TDEE.”
  7. Check your results:
  8. BMR (resting calories)
  9. TDEE (total daily calories)
  10. Suggested calorie targets for your goals

If you want to try again, hit “Reset” and enter new numbers.

Crunching the Final Numbers

Think of your body like a machine. It runs on fuel—calories. Too little fuel and it slows down. Too much, and it stores the extra. The TDEE Calculator helps you keep things balanced so your body runs at its best.

And hey, this isn't some competitive digital world nonsense. You don’t need a knack for math or some bombastic plan to take care of yourself. Just one tool. One simple way to get answers.

So next time you wonder, “How much should I eat today?”—don’t guess.

Click the button, type in your info, and let the TDEE Calculator do the work. It’s like having a tiny math wizard in your pocket. Only friendlier.