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tdee Calculator

TDEE Calculator


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With the help of this TDEE calculator, you can estimate your total daily energy expenditure, that is the calculation of your calorie burn per day. Not only this, you can also estimate your BMR, BMI, and Macros with the assistance of this total calorie expenditure calculator.

Let’s move ahead to know further how TDEE is calculated and affects our health.

Read On!

What Is TDEE?

“TDEE means the total daily energy expenditure, an indicator through which you come to know how many calories you should burn a day.”

According to optimistic studies, 1 calorie is the amount of energy that takes to heat 1 kg of water 1 degree Celsius. Your total energy expenditure is dependent on your basal metabolic rate and also considers your daily activity and exercise. An online accurate tdee calculator tells how many calories your body needs corresponding to your current activity level and shows macronutrient details for your tdee. How does it sound?

Calculating your total daily energy expenditure is something that will give you a close indication of how many calories you burn throughout the day. Estimating tdee is immensely important as it can help you to set up a proper bulking or cutting diet. An individual’s TDEE refers to his/her calorie level of the body that represents the number of calories needed to be consumed to maintain current weight according to current activity levels. You can use the total caloric expenditure calculator to know your total caloric spending.

So if you want to estimate your daily caloric expenditure, TDEE is a key factor that helps in getting you to do so.

Components of TDEE:

Various factors are out there that constitute total daily energy expenditure. These factors affect your body weight differently that further helps you to maintain your weight.

So what you need to counter here with is an online tdee calculator weight loss to know how exercise affects your body mass if done on a daily basis.

Below are the basic TDEE components:

Basal Metabolic Rate (BMR):

BMR is said to be the number of calories that an individual body burns per day to keep him/her alive. It is the amount of energy needed to run vital organs of the body.
Even if a person lays on the bed throughout the day, he is supposed to expend energy which corresponds to basal metabolic rate.

Thermic Effect of Food (TEF):

It is the energy that is utilized by the body to digest food you consume. Basically, TEF typically accounts for 10% of an individual total daily energy expenditure. It involves breaking down the proteins, carbs, and fats that are absorbed and utilized by the body to bring out all of its processes. These include synthesizing hormones, producing neurotransmitters, building new tissue, etc.

Non-Exercise Activity Thermogenesis (NEAT):

NEAT comprises the number of calories expended during daily activities that are not categorized as structured exercise. It includes activities such as movement from one room to another or taking the stairs to the office etc. Here one thing must be considered that NEAT varies from person to person. The overall TDEE of an individual is dependent on NEAT and is measured by the physical activities performed in a day.

Exercise Activity Thermogenesis (EAT):

At last, we have EAT which is a planned exercise activity. It includes playing a sport, working out in a gym etc. It constitutes only 5% of the total TDEE but benefits you in many other positive mental and physical ways.

Below is a table that represents how much each component of TDEE contributes to its total calculations:

Component of TDEE Percent of TDEE Example:

1600 kcal TDEE


2600 kcal TDEE


3600 kcal TDEE

Thermic effect of food (TEF) 8–15 128–240 208–390 288–540
Exercise activity thermogenesis (EAT) 15–30 240–480 390–780 540–1080
Non-exercise activity thermogenesis (NEAT) 15–50 240–800 390–1300 540–1800
Basal metabolic rate (BMR) 60–70 960–1120 1560–1820 2160–2520

Finally, by considering all above factors, you can calculate TDEE with the help of the expression given as:


How TDEE Is Calculated?

Your total daily energy expenditure is calculated in a couple of steps that include:

  • Calculating your BMR
  • Multiplying BMR with an activity multiplier

Our best TDEE calculator lose weight also takes into consideration both of these parameters to calculate TDEE most accurately. Well, let’s discuss how to determine basal metabolic rate and activity multipliers manually:

BMR Calculation:

Basal metabolic rate constitutes largely to your total daily energy expenditure. You can calculate it with the assistance of our free BMR calculator as well. However, we will also discuss some best equations to calculate this component that are also used by our free BMR TDEE calculator. Let’s move ahead!

Harris-Benedict Equations:

It is the most common and widely used BMR formula. Below we have the original and new equations as follows:

Original Equations:

The Harris-Benedict original equation for men and women are mentioned below:

For Men:

BMR = 66 + ( 6.2 × weight in pounds ) + ( 12.7 × height in inches ) – ( 6.76 × age in ye ars )

For Women:

BMR = 655.1 + ( 4.35 × weight in pounds ) + ( 4.7 × height in inches ) – ( 4.7 × age in years )

Revised Equations:

The Harris-Benedict revised equation for men and women are mentioned below:

For Men:

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)

For Women:

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Mifflin St Jeor Equation:

Mifflin published an equation more predictive for calculating tdee that are as below:

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

Katch-McArdle Equation:

The Katch-McArdle Equation uses the Harris-Benedict formula and also considers the lean body mass. The formula is:

BMR = 370 + (21.6 x Lean Body Mass(kg) )

Here you can determine the lean body mass with the help of the following expression:

Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100

Our free total energy expenditure calculator also uses all of above mentioned equations depending upon what parameters you fetch as inputs in it.

Activity Multiplier:

activity multiplier

The daily activity levels are one of the most important aspects of determining your tdee. The more activity an individual performs daily, the higher of a number his or her BMR is multiplied by. So, when it comes to choosing sedentary vs a moderate activity level, remember that there isn’t a specific difference between both, but it can be a little bit tricky. The above most accurate tdee calculator most accurate also uses the different activity levels to tell you how many calories you burn if you’re trying to lose weight.

Experts have figured out a set of ‘activity multipliers’ that are said to be the Katch-McArdle multipliers. To determine an approximate TDEE, you just have to multiply these activity levels by your BMR.

TDEE Calculation:

Let’s have a look at how these activity multipliers affect your total daily energy expenditure!


This activity level is considered when you do any desk job, work from home, or little to no exercise. With this activity level, your TDEE is calculated by the following expression:

TDEE = BMR x 1.2

Light Active:

This activity level is taken into consideration when you perform a very light exercise, say 1 to 3 days per week. Having this level, your TDEE will be figured out as follows:

TDEE = BMR x 1.375

Moderate Active:

This activity level corresponds to an exercise done 3 to 5 days per week. Considering this activity will let you calculate TDEE as below:

TDEE = BMR x 1.55

Very Active:

When you perform a continuous exercise for a whole week, then your activity level is very active. In this condition, you can estimate your total daily energy expenditure as:

TDEE = BMR x 1.725

Extremely Active:

This level corresponds to the extreme exercise involved in your daily routine. This includes intense workouts in the gym, lifting heavy weights, working a hard labour job, or many more. This may be going to the gym, lifting heavy weights, working a hard labour job, or many more. With such an active activity level you can calculate the energy expenditure as follows:

TDEE = BMR x 1.9

No doubt other components also contribute to calculate TDEE, but they are considered in very low percentages. That is why neglecting them here will not affect our answers at all.

TDEE Effect on Weight Loss and Bodybuilding:

Total daily energy expenditure has various effects on your bodybuilding and weight. Let’s elaborate these effects in more depth!

Effect on Weight Loss:

One thing that helps you in the battle of weight loss is easing into your plan. If you want to reduce excess flab, then you should have to begin by logging food and consistently hitting your tdee for a couple of weeks before you begin reducing calories. Also, using our simple, but best tdee calculator for weight loss can estimate how many calories are burned in a day and plan your macronutrients (carbs, protein, fat) for tdee goals.

For weight loss, you need to burn more calories than you eat. Start removing 250 calories from your diet plan for two weeks. Right after that, try to remove extra 250 calories that will let you burn a whole of 500 calories. This practice will help you lose weight without any severe health issues. Moreover, you can also use our best calorie calculator TDEE to maintain a balance in your diet intake.

If your calculated total energy expenditure is 2,000 calories, then you ought to start logging your food and also maintain a 2,000 calorie diet. Right after a couple of weeks of not going over these calories, you ought to start consuming 1750 calories and maintaining that. Also, calculator-online provides a free weight loss calculator that helps to estimate how many calories you should have to eat to lose weight, and also assists to plan your weight goals.

Weight Loss Is About Balance:

Reducing excess flab is all about fueling your body with the fuel it needs to run. Your tdee is something that helps to understand how many calories you need to consume to maintain weight, lose weight, or build muscle. The weight loss mechanism is simple, meaning, you will need to eat less, exercise more, or both. And, if you want to build muscle, you will have to eat more and lift weights.

According to experts, tdee refers to what an individual body needs to work to keep his/her basic functions going while you perform physical activity. Remember to avoid reducing calories drastically as it won’t help you at all.

Your total daily energy expenditure works as a key role in achieving your personal health/fitness goals, so take it into account as it helps to create a sustainable healthy lifestyle. Also, trying an insanely accurate tdee calculator cutting helps to get estimations of how many calories you burn every day to reduce extra weight.

Effect on Weight Gain (Bodybuilding):

If you want to build muscle, then you should have to understand how much food you need to consume to maintain your weight. Once you have an idea about what it takes, then you’ll readily achieve your build muscle goals. When it comes to building muscle, many folks face lots of issues as they simply don’t consume enough food. Many people think that they are consuming enough, but not logging what they consume means they really don’t have an idea about that.

In simple words, you have to start making better nutritional choices and start consuming the extra 250 calories in healthy fats, protein, and carbs. You will get positive outcomes if you consume five ounces of chopped chicken breast instead of consuming a snickers bar. You can also account for our tdee calculator bodybuilding for muscle gain to know about your daily calories needed for muscle gain corresponding to macronutrients.

Macro Ratios for TDEE:

tdee macro ratios

This best macro calculator TDEE considers your macro ratios delicately. But you should also counter with the globally accepted macro quantity percentages that are as follows:

For Muscle Gain:

  • Protein: 25-35%
  • Carbs: 40-60%
  • Fat: 15-25%

For Weight Loss:

  • Protein: 40-50%
  • Carbs: 10-30%
  • Fat: 30-40%

Optimum Macro Amount:

  • Protein: 25-35%
  • Carbs: 30-50%
  • Fat: 25-35%

Ketogenic Diet:

If you are on such a diet, then you are going through a phase known as ketosis. During this condition, you will be benefit from a different ratio of macronutrients which are given as:

  • Fat: 70-80%
  • Protein: 20-25%
  • Carbs: 5-10%

How TDEE Calculator Works?

This most accurate tdee calorie deficit calculator online helps you to estimate how many calories your body requires (tdee) on each day according to your weight goal. Let’s have a quick review of its working!


  • First of all, you ought to enter your age into the given field
  • Then, simply enter your height into the above-given box, it can either be in (ft/in) or (cm)
  • Very next, you have to enter your weight, you can be able to enter weight in lbs or kg as our calculator supports both metric and U.S units
  • Right after, you ought to select the goal why you need to calculate tdee, from the drop-down menu including (maintain weight, mild weight lose, weight lose, mild weight gain, weight gain)
  • Then, you ought to select your activity level from the drop-down menu
  • Once you selected your activity level, then you have to select how much exercise do you do, from the drop-down menu
  • Then, you have to add your body fat percentage, but this field is (optional).


The health calc tdee shows:

  • Total Daily Exercise Expenditure (TDEE) (Calories/Day) or (Calories/Week)
  • Health Stats that includes (BMR, RMR, Weight Loss, BMI, IBW), also Obesity Class (whether you are on Normal, Obese or Overweight)
  • Macros Detail for tdee calories maintenance, also for gaining and losing weight
  • TDEE table according to Activity Level & Exercise

Also, this tdeecalculator body fat helps you to calculate your FBM (fat body mass) and LBM (lean body mass) for a given body fat percentage.


What is the 80/20 rule?

The 80/20 rule states that 20% of the calories for the day can be obtained from anything you like. It can be some tortilla, chips, cheese, ice cream, and whatever like this. While the remaining 80% can come from nutritious whole foods.

Is Tdee Calculator Accurate?

In short, yes! But, if you want to get an accurate estimation about your tdee, then you have to select the actual activity level from the designated field of this calculator. You should use this quality tool as a reasonable estimate to start with, and even adjust your calories up/down depending on your weight change over time.

How Many Calories Does Each Macronutrient Have?

Each macronutrient corresponds to a specific calorie amount each gram:

  • Carbohydrates have 4 calories per gram
  • Proteins have 4 calories per gram
  • Fats have 9 calories per gram

Here the fre TDEE calculator also assists you by providing an overall estimation of the calorie consumption on a daily basis.

I’m Not Losing Weight. Why?

It means you are consuming an adequate amount of calories! If you were consuming at a sufficient deficit, you would have lost weight. If you are beginners, then you ought to begin using a food scale along with tracking your calories with precision. By doing so, you would actually be able to maintain your calorie intake at a moderate level. This practice will let you lose your weight readily without causing any harmful effect on your health.

Does TDEE Include Exercise?

In short, yes it does! In fact, tdee is an indication of the total calories burned during a single day when exercise or physical activity level factored in.

Should I Eat My TDEE to Lose Weight?

Not at all! Basically, TDEE shows you a daily calorie maintenance level. If you start eating your total daily energy expenditure, your weight will neither increase nor fall.

What Is The Best Macronutrient Ratio to Follow?

One thing, there is no such a best macronutrient ratio, but it is immensely important to consume an adequate amount of protein along with vitamins and minerals that your body needs from real whole foods.
Well, the Acceptable Macronutrient Distribution Ranges set forth by the Institute of Medicine recommended that people get:

  • 45–65% of their calories from carbs
  • 20–35% of their calories from fats
  • 10–35% of their calories from proteins

However, if you want to calculate your macronutrient ratio, then you just have to add a few details into the accurate macro calculator tdee, and let the tool do the remaining maths.

Why Might You Want to Know Your BMR?

Your BMR plays a key role whether you want to gain, lose, or maintain your weight. Once you come to know how many calories you burn, you can also know how many to consume. To put it simply:

  • If you want to maintain your weight, then you ought to consume the same number of calories that you burn
  • If you want to gain weight, then you have to consume more calories than you burn
  • If you want to lose weight, then you have to consume fewer calories than you burn

However, just enter the values into the designated field of the above total daily energy expenditure calculator to calculate the bmr and tdee instantly!

Which Activity Level Should I Choose?

Well, there are 5 selections that you can make by this best tdee calculator:

  • Sedentary
  • Lightly Active
  • Moderately Active
  • Very Active
  • Extremely Active

You can read the above section of the activity level and choose one according to your daily activity. If an individual workout 7 days within a week but take it super easy, then this doesn’t mean quality, he/she as ‘Heavy Exercise.’ Be honest with yourself on which activity level you belong to. Regardless, this best tdee calculator will reveal your ranges in calories to assist you narrow in on your calorie target. Simply, if you want to lose weight, skew low and if you want to build muscle, then skew high.

How Accurate is TDEE Estimation?

Without going to the lab and having tests run by medical experts, TDEE is extremely accurate. In most cases, the calorie estimation should be within 10%, but if you are honest about activity levels. Means, if you need to consume 2300 calories per day, you could see around a 230 calorie variance.

How to increase TDEE?

Stick to the given ways to increase your TDEE:

  • Have a 10-15 minutes walk on a daily basis
  • Try to expend more energy on a daily basis to maintain a lean body mass
  • Exercise at least 3 to 4 times a week

What is my TDEE?

Your total daily energy expenditure is dependent on the daily calorie expenditure. So the more you exercise, the more your TDEE becomes and vice versa. Moreover, you can use the energy calculator calories to estimate how much exercise will actually make you burn the ideal amount of calories on a daily basis. This will let you estimate your TDEE most accurately.

How Many Calories do I Burn Per Day?

As aforementioned, your calorie burn rate depends upon your BMR and activity level. So if you have heavy muscles, then it is a must that calorie burning exceeds the number 50 for every rise of one pound in muscles. Here if you want to lose one pound weight, you need to burn an extra 500 calories than the normal. For two pounds loss, this number must cross the figure 1000. So the best way to burn more and more calories is just by being active throughout the day.

How many calories over TDEE should I eat to bulk up?

As far as the estimates are concerned, the calorie consumption should be increased up to 3800 calories for men and 3200 calories for women. Moreover, you must suggest the free TDEE calculator to better get an overview of the optimum diet intake during your bulking phase.

How often do I need to calculate my TDEE?

You are only required to keep calculating your TDEE if you change your activity level or have a severe change in your body weight. But if it is not happening to you, stopping would be a better option indeed.

Does your TDEE change daily?

Yes, every single day you burn a sufficient amount of calories by walking, running, doing some kind of job, or other like that. This changes the energy expenditure as well that could easily be monitored by the use of a free TDEEcalculator.

Does an Apple watch track TDEE?

Yes, an Apple watch can easily track the calories you burn along with the activity level involved. But it can not actually estimate your diet intake.

What is a dirty bulk?

A particular period during which you tend to gain weight that is uncontrollable is known as the dirty bulk. To avoid this situation, you should counter yourself with a TDEE calculator to lose weight to maintain an ideal body weight.


Basically, TDEE corresponds to the estimations of energy expenses on a daily basis. All kinds of actions or works you perform in a single day are related to your TDEE. So make use of this free TDEE calculator to estimate your daily calorie intake that will help you maintain an ideal body weight.


This calculator makes no warranty to the exact calculations of TDEE. Keep in mind that all calorie counts are estimates. Additionally, the calorie counts that are mentioned on food packages are also estimates. So it is advised not to rely on the results on your own. Moreover, you can consult your doctor to ask about the results you obtain on this TDEE calculator before you consider them. Wishing you a good health indeed!



From the source of NCBI – HHS Author Manuscripts PMC5388457 – PMCID: PMC5388457 – All about TDEE (Total Daily Energy Expenditure) – Study About the effect of exercise on non-exercise physical activity and sedentary behavior in adults – Percent of total daily energy expenditure – Methodological considerations

From the authorized source of Myprotein – By Jennifer Blow (Editor & Qualified Nutritionist) – All You Need to Know about TDEE – TDEE definition – How To Calculate BMR & TDEE (& Why It’s Important)

From the source of Livestrong – By Alicia Rudnicki – Components of Energy Expenditure – total energy expenditure, or TEE –



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