Calculator Online

Home AI Chat AI Math Solver

NEW

Tools ▾ Category ▾

Pricing Sign In EN ▾

Calculator Online

Your Result is copied!

TDEE Calculator

Enter your gender, age, height, weight, and activity level. This will estimate your Total Daily Energy Expenditure (TDEE).

Gender: Male Female

Age Years:

Weight:

lbs ▾

Height:

ft/in ▾

Choose Activity Level:

Body Fat % Click to Calculate:

Disclaimer: The TDEE calculator gives estimates using the Mifflin-St Jeor equation. These results are for informational purposes only. Consult a healthcare professional before making dietary or fitness changes.

Related Calculator

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day. This includes all activities—from exercise and walking to basic functions like breathing and even sleeping. Knowing your TDEE helps you set calorie goals and is key for weight loss, muscle gain, or weight maintenance.

Our TDEE calculator uses the Mifflin-St Jeor Equation, considered one of the most accurate methods by experts from the American Council on Exercise. It calculates your daily calorie requirements using your body measurements and activity level.

Why Knowing Your TDEE Is Important

Weight Loss:
To lose weight, eat fewer calories than your TDEE. This creates a caloric deficit, prompting your body to burn stored fat for energy.
Weight Gain:
If your goal is to gain muscle or overall weight, consuming more calories than your TDEE puts you in a caloric surplus. This supports weight gain, especially when combined with resistance training.
Weight Maintenance:
To maintain your current weight, consume roughly the same number of calories as your TDEE. This helps sustain your results once your fitness goals are achieved.

Understanding your TDEE allows you to create a plan tailored to your calorie goals, whether you aim to lose fat, build muscle, or maintain your current weight.

How Do We Calculate TDEE?

TDEE is calculated by combining your Basal Metabolic Rate (BMR) with your daily activity levels and the energy your body uses to process food. Key components include:

Basal Metabolic Rate (BMR): Calories required for basic bodily functions, such as breathing, circulating blood, and digesting food.
Physical Activity Level (PAL): Calories burned through all activities, including non-exercise movements (walking, chores, fidgeting) and structured exercise (workouts, sports).
Thermic Effect of Food (TEF): Energy used to digest, absorb, and metabolize the food you eat.

By adding these components together, we get your TDEE—the total calories your body burns in a day.

TDEE Calculation Methods

We use the Mifflin-St Jeor Equation to calculate TDEE. This method first calculates your BMR and then multiplies it by an activity factor to account for your daily energy expenditure.

Mifflin-St Jeor Equation

For men:

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

For women:

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

Adjusting for Activity Level

After calculating your BMR, multiply it by the factor that corresponds to your activity level:

Sedentary (little or no exercise): BMR × 1.2
Light Exercise (1–2 days per week): BMR × 1.375
Moderate Exercise (3–5 days per week): BMR × 1.55
Heavy Exercise (6–7 days per week): BMR × 1.725
Athlete (intense training, twice daily): BMR × 1.9

The result is your TDEE, the total calories your body burns in a day, which you can use to set your nutrition and fitness goals.

🤯 Your TDEE Can Vary by 20% Based on Activity! 🚶

Did you know that Total Daily Energy Expenditure (TDEE) can vary by up to 20% for two people of the same height and weight, depending on their daily activity levels?

Real-Life Example

Meet John, a 30-year-old man weighing 75 kg and standing 175 cm tall. Let's calculate his TDEE step by step:

First, we calculate John's BMR (Basal Metabolic Rate):

BMR = (10 × 75) + (6.25 × 175) − (5 × 30) + 5 = 1687.5 calories/day

John exercises moderately (activity factor = 1.55):

TDEE = 1687.5 × 1.55 = 2615.6 calories/day

John’s TDEE is approximately 2,616 calories/day. Depending on his goal:

Weight loss: eat < 2,616 calories/day
Weight gain: eat > 2,616 calories/day

How to Use Our TDEE Calculator

Choose units: Imperial (pounds, inches) or metric (kilograms, centimeters).
Enter basic info: Age, weight, height, and gender for precise calculations.
Select activity level: From sedentary (little to no exercise) to very active (intense daily exercise).
Optional: Body fat percentage: Enter if you want improved accuracy using the Katch-McArdle formula.
Click "Calculate": Get your TDEE, the calories needed to maintain your current weight.

Adjust your caloric intake based on your fitness goals:

Weight loss: reduce calories by 15–25% below TDEE
Weight gain: increase calories by 10–20% above TDEE

FAQs

How accurate is the TDEE calculator?

It provides a close estimate using the Mifflin-St Jeor equation. Results may vary due to metabolism, body composition, and lifestyle.

How can I use my TDEE for weight loss?

Consume fewer calories than your TDEE. A 15–25% reduction creates a caloric deficit, promoting fat loss.

Can I gain muscle with my TDEE?

Yes. Eating more than your TDEE creates a caloric surplus that supports muscle growth.

What is the Mifflin-St Jeor equation?

It calculates BMR based on weight, height, age, and gender, providing a reliable estimate of daily calorie needs.

How often should I recalculate my TDEE?

Recalculate every few months or after significant changes in weight, activity level, or fitness goals.

Do I need my body fat percentage?

Not required, but including it improves accuracy—especially for muscular or athletic individuals.

References:

Mifflin et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247.
Levine (2004): Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 18(4), 439–458.

Related Calculator

Calculator Online

Get the ease of calculating anything from the source of calculator online

Links

Home Conversion Calculator About Calculator Online Blog Hire Us Knowledge Base Sitemap Sitemap Two

Support

Email us at

EN	RU	PT
FR	ES	JA
DE	FI	CS
IT	ID	TR
PL

EN	RU	PT
FR	ES	JA
DE	FI	CS
IT	ID	TR
PL