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tdee Calculator

TDEE Calculator

Input the required parameters into this calculator and get a precise estimation of your Total Daily Energy Expenditure.

Gender

Metric
Imperial

Age Years

Height (ft/in)

Height (cm)

cm

Weight (lbs)

lbs

What's your goal ?

Choose Activity Level

Body Fat % (optional) Click to Calculate

%
  • Exercise: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.
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Disclaimer:This TDEE calculator provides an estimation of your total daily energy expenditure that is based on standard formulas and assumptions. It does not account for different health conditions fully. Therefore, the result of this tool should not be relied upon as the sole basis for making decisions about your health and fitness. Before making any changes to your diet and workout plan, seek professional advice from a certified nutritionist.

Table of Content

Research and Development

Developed By: 
Katherine Paul
Katherine Paul

Katherine Paul

Katherine Paula is a recognized nutritionist and certified dietician who is willing to promote a healthy lifestyle via her nutritional guides

Full Bio Right Arrow

Verifies By Medically Reviewed By:
Tim Paul
Tim Paul

Tim Paul

Tim is a certified sports medicine and fitness expert, with extensive experience in nutrition, fitness, and workout methodologies.

Full Bio Right Arrow

Based on Research by:

Rising R, A Compilation of Total Daily Energy Expenditures And Body Weights in Healthy Adults.

Alan A. Aragon, International Society of Sports Nutrition Position Stand: Diets And Body Composition.

J P DeLany, Energy Expenditure.

Kazunori Ohkawara, Total Daily Energy Expenditure Among Middle-Aged Men And Women: The OPEN Study.

Available on App

Download TDEE App for Your Mobile, So you can calculate your values in your hand.

app

The TDEE calculator helps to determine the Total Daily Energy Expenditure, a measure of how many calories you burn per day on the basis of your weight management goals (either weight loss, weight gain, or weight maintenance).

It also provides custom macronutrient recommendations that you can set to achieve your fitness and health goals effectively. With that, the calorie deficit calculator determines your BMR, RMR, IBW, and obesity class corresponding to your total energy expenditure.

What Is TDEE?

Your TDEE is the estimation of your daily caloric burn. It means how much energy you need to expend through daily activities so that you can maintain your weight properly.

Components of TDEE:

Major components that help in daily energy expenditure calculations include:

Basal Metabolic Rate BMR:

Basal metabolic rate BMR means the minimum energy required by major body organs to function even while you are at rest.

To know more about BMR, refer to the Healthline article titled “What Is Basal Metabolic Rate?”

Non-Exercise Activity Thermogenesis(NEAT):

Your daily casual activity energy burn constitutes your overall accurate TDEE.

e.g.; Walking from room to kitchen, etc.

Thermic Effect of Food(TEF):

Your TEF is 10% of your TDEE & it is the energy used by the digestive system to break down macronutrients that you consume for weight management goals.

Exercise Activity Thermogenesis(EAT):

It corresponds to your caloric burn during exercise only. Remember EAT constitutes up to 5-10 % of your body metabolism.

Component of TDEE Percent 1600 kcal  2600 kcal 3600 kcal
TEF 8–15 128–240 208–390 288–540
EAT 15–30 240–480 390–780 540–1080
NEAT 15–50 240–800 390–1300 540–1800
BMR 60–70 960–1120 1560–1820 2160–2520

How To Calculate TDEE?

The TDEE calculator by Calculator Online uses only equations that are a verified resource of your daily calorie expenditure calculations, approved by the United Nations University, World Health Organization (WHO), and American Council on Exercise (ACE). Among these are:

Mifflin-St Jeor Equation:

BMR = (10.m + 6.25h – 5.0a) + s

m = Mass (kg), h = Height (cm), a = Age (years), s = +5 for males, -151 for females

The gender-specific versions of these formulas are as under:

Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x female age (y) – 161

Katch-McArdle Equation:

Katch = 370 + (21.6 * LBM)

LBM = lean body mass

Revised Harris-Benedict Equation:

MEN: (13.397m + 4.799h – 5.677a) + 88.362

WOMEN: Harris-Benedict = (9.247m + 3.098h – 4.330a) + 447.593

m = Mass (kg), h = Height (cm), a = Age (years)

Determine the precise age with ease by using the age calculator. Simply, input your birthdate, and get a detailed breakdown, including not only years, months, and days but also the upcoming birthday, retirement date and much more!

Example:

  • Age: 36 years
  • Gender: Male
  • Weight: 72 kilograms (158.733 pounds)
  • Height: 180 centimeters (5 feet 11 inches)
  • Activity Level: Moderately active (works out 3-4 times a week)

Calculations:

Step # 01: Estimate BMR Calories

By using Mifflin-St Jeor Equation for males:

BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5

BMR = 10 * 72 + 6.25 * 180 – 5 * 36 + 5

BMR = 720 + 1,125 – 180 + 5

BMR = 1,670 calories per day

Step # 2: Activity Level Multiplier (for Moderately Active)

Moderately Active Multiplier: 0.55

Activity Level Multiplier = BMR * Activity Level Multiplier

Activity Level Multiplier = 1,670* 0.55 = 918.5 calories per day

Step # 3: Calculate Your TDEE

Total Daily Energy Expenditure  = BMR + Activity Level Multiplier

TDEE = 1,670 + 918.5 = 2,588.5 calories you burn per day

How Does Our TDEE Calculator Function?

This TDEE calculator requires a few basic parameters that serve as deciding factors in your total daily energy consumption estimations. Let’s see how it works!

What Do You Need To Enter?

  • Unit: Select a unit of measurement (either Imperial or Metric)
  • Gender: Please specify your gender male or female
  • Age and Height: Provide your accurate age & exact height
  • Weight: Enter your current weight
  • Fitness Goal: Select your fitness and health goal 
  • Activity Level: Add your level of activity
  • Body Fat: If you want precise results, we suggest you enter your fat (optional field)

This Is What You Will Get!

The accurate TDEE calculator gives you the following calculations based on the data you provide:

  • Calories Intake: Unlock your fitness calories that are necessary to intake daily to maintain your weight according to the goal selected. The tool also calculates TDEE calories to be consumed on a weekly basis
  • Energy Intake For Weight Loss & Gain: Get varying energy intake estimations to gradually achieve your weight loss or weight gain. For gaining weight you can use weight gain calculator. It will provide you with the precise amount of calories needed to increase the weight
  • Your BMR, BMI, IBW: The tool calculates basal metabolic rate BMR, body mass index (BMI), resting metabolic rate, and ideal body weight
  • Macronutrient Ratios: Get daily TDEE macro (proteins, carbs, fats) ratios to manage your weight maintenance goals. You can also adjust the ratios to enjoy a zig-zag diet routine
  • Obesity Class: Know whether your body weight lies within the normal obesity range or not

Activity Level:

The activity factor is a deciding factor in deciding whether you should increase or decrease your calorie intake. Even the tool considers the following standard PAL values to tailor your best TDEE calories:

Activity Level MET Value
No Sports/Exercise 0.2
Light 1-3 Times per Week 0.375
Moderate 3-5 Times per Week 0.55
High Everyday Exercise 0.725
Extreme Professional Athlete 0.9

How To Calculate Macros?

Macro Ratios:

Your TDEE Macro Ratios

It is important to balance your macro intakes after you cut or add 500 calories to your diet. It not only suggests your macro ratios, but also allows you to bring custom changes to your daily intake to avoid a boring diet routine.

Your Standard Macros Percentages:

Bodybuilding
Proteins Carbs Fats
(40-50)% (10-30)% (30-40)%
Weight loss
Proteins Carbs Fats
(40-50)% (10-30)% (30-40)%
Weight Maintenance
Proteins Carbs Fats
(25-35)% (30-50)% (25-35)%

For more insights, see the article about how to count macros: a detailed beginner’s guide from everydayhealth.

FAQ’s:

How Accurate Is The TDEE Estimation?

It can never be 100% accurate. There would always be a tolerance of ±10% of calculations provided herein. However, the calories estimations provided by TDEE calculator are based on the most accurate equations that reduce tolerance even to a lower value. This ensures maximum precision in your exercise plans to achieve fitness goals.

How Often Do I Need To Calculate My TDEE?

You should regularly count TDEE calories on a daily basis.

How Many Calories Should I Eat In a Day?

  • If you want to lose weight, cut down 500 calories
  • You can add up 500 more calories to your daily diet if you are willing to gain muscle mass
  • To maintain weight, just follow up the routine as suggested here

How Many Calories Should I Burn Per Day?

Pounds To Lose Calories To Burn (Weekly) Calories To Burn (Daily)
01 3500 500
02 7000 1000

Alarming: Never try to burn more than 1000 calories per day as it can be dangerous, leading to the inactivity of your body’s metabolism.

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