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TDEE Calculator

Select and enter the values to estimate how many calories you burn each day (TDEE).


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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TDEE Calculator:

Use this TDEE calculator to estimate how many calories (TDEE) your body burns daily. The TDEE calculation is based on Basal Metabolic Rate (BMR), Activity Level, and the Thermic Effect of Food Metabolism. Generally, this tool for TDEE is helpful for people trying to lose weight, gain muscle, or maintain their current weight. By determining their TDEE with this total energy expenditure calculator, they can adjust their calorie intake correspondingly.

How TDEE Is Calculated Using Our Calculator?

The TDEE calorie calculator offers a straightforward and easy-to-understand process to calculate your TDEE online:


  • Age: Enter the age in years
  • Gender: Select the gender as male or female from the drop-down menu
  • Weight: Enter your weight in pounds (lbs)
  • Height: Input height in feet and inches or centimeters (cm)
  • Activity Level: Pick the activity level
  • Body Fat Percentage(Optional): If you want to have a more precise estimation of TDEE, then add body fat percentage in the specified field

TDEE Calculation:

There is not one single exact formula that helps to calculate TDEE. Here are some different equations that are even approved by legitimate authorities such as WHO, United Nations University, and the American Council on Exercise (ACE) for calculating total daily energy expenditure. Considering the references, our online TDEE calculator also uses these given formulas for the calculation of TDEE:

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)

Lean Body Mass = LBM = Weight×(1−Body Fat Percentage)

Activity Level:

  • Sedentary (Office Job): 1.2
  • Lightly Active: 1.375
  • Moderately Active: 1.55
  • Very Active: 1.725
  • Extremely: 1.9

To Calculate TDEE:

TDEE = BMR x Activity Multiplier 


  • Total Daily Energy Expenditure (TDEE): The number of calories that your body needs to burn each day and throughout the week
  • BMI: BMI score and its ranges
  • Calories Intake To Lose Weight: The amount of fewer calories that you need to take to lose weight
  • Calories Intake To Gain Weight: The total number of calories that you need to consume
  • Obesity Class: Obesity by BMI
  • Resting Metabolic Rate(RMR): The amount of calories that your body burns at rest
  • Basal Metabolic Rate(BMR): The amount of calories that the body burns to support essential functions like breathing, circulation, cell production
  • Ideal Body Weight (IBW): ideal body weight range
  • Macronutrients Details: protein, carb, and fats detail for your weight goal

Limitations: TDEE calculator based on formulas to make calculations. It does not consider hormonal activity, genetics, and body compositions that come with variations for every individual. Consider the calculated TDEE and consult a doctor prior to making any health decision.

How Many Calories Should I Eat In A Day For My TDEE?

The daily calorie intake depends upon your TDEE and your goals (weight loss, muscle gain, or maintenance). TDEE is not the same for everyone as it varies among individuals because of the differences in age, height, weight, gender, and activity levels. In general, the recommended daily calorie intake for women is 2000 calories, and for men, this is 2500 calories a day.

  • Weight Loss: If you want to lose weight, then create a TDEE according to calorie deficit. Cutting down 500 calories from your daily calories (TDEE) is considered as the optimal approach
  • Muscle Gain: You can add 500 more calories to your daily diet if you are willing to gain muscle mass
  • Weight Maintenance: To maintain weight, create a balance between your calorie intake and daily calorie expenditure

This information is vital for setting personalized diet plans for weight loss, muscle gain, or maintenance. By understanding the TDEE and ideal macro intake, you can tailor calorie consumption and nutrient ratios for optimal results.

Should I Eat My TDEE To Lose Weight?

No, it's the amount of calories that you need to take to maintain your current body weight. To lose weight, eat fewer calories than your TDEE. Along with TDEE, the ideal macronutrient requirement is also essential for weight loss which can be calculated with the TDEE macro calculator for free.

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