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tdee Calculator

TDEE Calculator

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




Age Years

Height (ft/in)

Height (cm)


Weight (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.

Table of Content

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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.

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.

If you want to go through detailed insights into each component’s contribution to TDEE, the following table might be of interest:

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 calculator 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)


  • 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)


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 Calculator Function?

The TDEE calorie calculator requires a few basic parameters that serve as deciding factors in your total daily energy consumption estimations. Lets 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!

  • 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 goals
  • Your BMR, BMI, IBW: The tool calculates basal metabolic rate BMR, 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

If you are willing to know your obesity class better, you may scroll down to the concerned table.

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:

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)%


How Accurate Is The TDEE Estimation?

It can never be 100% accurate. There would always be a tolerance of ±10% of calculations provided herein.

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.


From the source of opexfit – Accurate TDEE Formula – HOW TO CALCULATE TDEE 

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

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