TDEE Calculator
Our Total Daily Energy Expenditure (TDEE) calculator helps you estimate the number of calories your body burns each day, taking into account your Basal Metabolic Rate (BMR) and your activity level. This is a key step in planning your calorie intake for weight management, whether you're aiming to lose, maintain, or gain weight.
Enter your age in years.
Select your biological sex for BMR calculation.
Enter your weight in kilograms.
Enter your height in centimeters.
Choose the option that best describes your daily activity.
Our Total Daily Energy Expenditure (TDEE) calculator helps you estimate the number of calories your body burns each day, taking into account your Basal Metabolic Rate (BMR) and your activity level. This is a key step in planning your calorie intake for weight management, whether you're aiming to lose, maintain, or gain weight.
BMR (Mifflin-St Jeor) × Activity Factor = TDEE Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 Activity Factors: Sedentary: 1.2 Lightly Active: 1.375 Moderately Active: 1.55 Very Active: 1.725 Extra Active: 1.9
A 30-year-old female, weighing 65 kg and 165 cm tall, who is moderately active. 1. **Calculate BMR:** (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 650 + 1031.25 - 150 - 161 = 1370.25 calories. 2. **Apply Activity Factor:** For moderately active, the factor is 1.55. 3. **Calculate TDEE:** 1370.25 × 1.55 = 2123.8875 calories. Her estimated TDEE is approximately 2124 calories per day.
TDEE stands for Total Daily Energy Expenditure. It's an estimate of how many calories your body burns in a 24-hour period, including the calories burned from basic bodily functions (BMR), digestion, and physical activity.
TDEE is typically calculated by first determining your Basal Metabolic Rate (BMR), which is the calories your body burns at rest. This BMR is then multiplied by an activity factor that reflects your average daily physical activity level. Our calculator uses the Mifflin-St Jeor equation for BMR.
Knowing your TDEE helps you set realistic calorie goals. If you want to lose weight, you generally need to consume fewer calories than your TDEE. For weight gain, you'd consume more, and for maintenance, you'd aim to match your TDEE.
While the Mifflin-St Jeor equation is widely used and considered one of the most accurate BMR formulas, all TDEE calculators provide estimates. Factors like genetics, body composition (muscle vs. fat), and individual metabolic variations can cause actual calorie expenditure to differ. Use the results as a starting point and adjust based on your body's response.
TDEE Calculator Explained: How to Estimate Your Daily Calorie Needs
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