⚡TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie targets for weight loss, maintenance, or weight gain with detailed macronutrient breakdowns.
Personal Information
Results
Enter your information to calculate TDEE
How to Choose Your Activity Level
Sedentary (1.2x)
Desk job, minimal walking, no structured exercise. Most of day spent sitting.
Lightly Active (1.375x)
Some walking, light exercise 1-3x/week. Includes household chores and errands.
Moderately Active (1.55x)
Regular exercise 3-5x/week. Mix of cardio and strength training.
Very Active (1.725x)
Intense exercise 6-7x/week. Athletic training or high-intensity workouts.
Extra Active (1.9x)
Very intense exercise, physical job, or training multiple times per day.
💡 Tip: When in doubt, choose a lower activity level. It”s easier to adjust up than to wonder why you”re not losing weight.
Frequently Asked Questions
🤔 What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR plus calories burned through physical activity and exercise.
⚖️ How accurate is TDEE calculation?
TDEE calculations provide a good starting point with 85-90% accuracy for most people. Individual factors like genetics, muscle mass, and metabolism can cause variations.
📊 Should I eat exactly my TDEE calories?
Use TDEE as a baseline. For weight loss, eat 300-500 calories below your TDEE. For weight gain, eat 300-500 calories above. Monitor your progress and adjust as needed.
🔄 How often should I recalculate my TDEE?
Recalculate every 10-15 pounds of weight change, when your activity level changes significantly, or if your progress stalls for more than 2-3 weeks.
💪 Do macros really matter?
Yes! Adequate protein helps preserve muscle mass during weight loss and supports recovery. Balanced macros help with satiety, energy levels, and overall health.
How to Use This Calculator
Follow these simple steps to calculate your Total Daily Energy Expenditure and get personalized calorie targets:
- Select your unit system -- choose between Metric (kg/cm) or Imperial (lbs/inches).
- Enter your personal details -- provide your gender, age, weight, and height.
- Choose your activity level -- be honest about your weekly exercise habits. When in doubt, select one level lower than you think.
- Set your goal -- pick from weight loss, maintenance, or weight gain options with different caloric adjustments.
- Review your results -- your TDEE, target calories, BMR, and recommended macronutrient breakdown will appear automatically on the right panel.
Understanding TDEE (Total Daily Energy Expenditure)
TDEE represents the total number of calories your body burns in a 24-hour period. It accounts for every energy-demanding process, from breathing and digesting food to walking and exercising. Understanding your TDEE is the single most important step in managing your weight, whether your goal is fat loss, muscle gain, or simply maintaining your current physique.
TDEE vs. BMR -- What Is the Difference?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs just to stay alive at complete rest -- powering your heart, lungs, brain, and other vital organs. TDEE builds on BMR by adding the calories you burn through daily movement, exercise, and the thermic effect of food (the energy used to digest meals). For most people, BMR accounts for 60-75% of TDEE, while physical activity makes up 15-30%, and digestion contributes roughly 10%.
How TDEE Is Calculated
This calculator uses the Mifflin-St Jeor equation to determine your BMR, then multiplies it by an activity factor to estimate your TDEE. The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with an estimated accuracy of about 95%.
Mifflin-St Jeor BMR Equations:
Male: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Female: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
TDEE Formula:
TDEE = BMR x Activity Factor
TDEE for Weight Loss and Weight Gain
To lose weight, you need to consume fewer calories than your TDEE (a caloric deficit). A deficit of 500 calories per day typically results in approximately 1 pound (0.45 kg) of weight loss per week. For weight gain, you eat more than your TDEE (a caloric surplus). A surplus of 250-500 calories per day is generally recommended for lean muscle gain while minimizing fat accumulation. Aggressive deficits or surpluses of 1,000 calories per day should only be pursued short-term and ideally under professional guidance.
Worked Example
Consider a 30-year-old male who weighs 80 kg, stands 175 cm tall, and exercises moderately (3-5 days per week):
Step 1: Calculate BMR
BMR = (10 x 80) + (6.25 x 175) - (5 x 30) + 5
BMR = 800 + 1093.75 - 150 + 5 = 1,749 calories/day
Step 2: Calculate TDEE
TDEE = 1,749 x 1.55 (moderately active)
TDEE = 2,711 calories/day
Step 3: Apply goal
Moderate weight loss: 2,711 - 500 = 2,211 calories/day
Activity Multiplier Reference Table
| Activity Level | Multiplier | Description | Examples |
|---|---|---|---|
| Sedentary | 1.2 | Little or no exercise | Desk job, minimal walking |
| Lightly Active | 1.375 | Light exercise 1-3 days/week | Casual walking, light yoga |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week | Gym sessions, recreational sports |
| Very Active | 1.725 | Hard exercise 6-7 days/week | Daily intense workouts, athletic training |
| Extra Active | 1.9 | Very hard exercise + physical job | Two-a-day training, physical labor |
Important Disclaimer
This TDEE calculator provides estimates based on established scientific equations and population-level data. Individual results may vary due to genetics, body composition, medical conditions, medications, and other personal factors. The calorie and macronutrient recommendations provided here are for general informational purposes only and should not be considered medical or nutritional advice. Always consult with a qualified healthcare professional, registered dietitian, or certified nutritionist before making significant changes to your diet or exercise routine, especially if you have pre-existing health conditions.