TDEE Calculator

- May 22, 2025
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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 the TDEE Calculator?

The TDEE Calculator helps you find out how many calories your body uses in a day. TDEE stands for Total Daily Energy expenditure. It takes into account your age, gender, weight, height, and how active you are. This tool is useful for anyone looking to manage their weight or improve their Fitness.

Understanding Total Daily Energy Expenditure

Your Total Daily Energy Expenditure is the total number of calories you burn throughout the day. This includes everything from breathing and digestion to exercise. Knowing your TDEE can help you set realistic weight management goals. It’s an essential number for those trying to lose, gain, or maintain weight.

How the Calculator Works

The TDEE Calculator works by gathering specific information from you. Here’s what you need to input:

  • Your age
  • Your gender
  • Your weight and height
  • Your activity level
  • Optional: your body fat percentage

Once you input this information, the calculator estimates your TDEE using established formulas.

Why Choose the TDEE Calculator?

This calculator stands out because it allows you to choose different formulas for calculating your TDEE. The Mifflin-St Jeor is the most accurate for most people. Others, like the Harris-Benedict and Katch-McArdle, provide alternative options. You can select the one that fits your needs best, ensuring the results are tailored to you.

Activity Levels and Their Impact

Your daily activity level significantly affects your TDEE. The calculator has various activity levels to choose from, including:

  • Sedentary: little or no exercise
  • Lightly active: light exercise 1-3 days a week
  • Moderately active: moderate exercise 3-5 days a week
  • Very active: hard exercise 6-7 days a week
  • Extra active: very hard exercise or a physical job

Choosing the right activity level helps the calculator provide a more accurate estimate of your energy needs.

Setting Your Weight Goals

The TDEE Calculator also lets you set weight goals. You can choose whether you want to maintain, lose, or gain weight. Based on your TDEE and your goal, the calculator adjusts the recommended calorie intake. This feature is great for anyone looking to make lifestyle changes.

Understanding Macronutrients

Along with your TDEE, the calculator can show you a breakdown of macronutrients. Macronutrients include proteins, carbohydrates, and fats. Knowing how much of each nutrient you need can help you create a balanced diet. Here’s a simple guideline for macronutrient distribution:

  • Protein: 20-30%
  • Carbohydrates: 45-65%
  • Fat: 20-35%

This information supports better food choices aligned with your goals.

Final Thoughts on Your Energy Needs

<pUsing the TDEE Calculator is a straightforward way to understand your body's energy needs. Whether you're aiming to lose weight, gain muscle, or maintain your current weight, this tool offers valuable insights. By inputting your details and setting your goals, you can create a custom plan that’s right for you.