TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to determine the precise daily caloric intake necessary to achieve your fitness and weight goals.

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Age (years)

Gender

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Activity

Results unit: BMR estimation formula:

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Calculation Examples

Calculation Case	Result
Moderate Exercise (3-5 days/week)	$BMR \times 1.55$
Heavy Exercise (6-7 days/week)	$BMR \times 1.725$
Professional Athlete	$BMR \times 1.9$

How to Use TDEE Calculator?

To use our TDEE Calculator, input your age, weight, height, gender, and select your typical weekly activity level. The tool combines your Basal Metabolic Rate (BMR) with the activity multiplier to deliver your Total Daily Energy Expenditure-the total calories you burn daily.

TDEE is the most reliable baseline for establishing a calorie deficit (for weight loss) or a surplus (for muscle gain) tailored to your lifestyle.

The TDEE Formula: BMR and Activity Multipliers

Your TDEE is calculated in two sequential steps. First, the calculator determines your Basal Metabolic Rate (BMR) using the widely accepted Mifflin-St Jeor Equation. This result is then multiplied by a specific Activity Multiplier (ranging from 1.2 for sedentary to 1.9 for very active) to account for all daily movement and exercise.

While Mifflin-St Jeor is accurate for most, the calculator also supports advanced methods. If you know your body fat percentage, the Katch-McArdle Formula can be utilized for a more precise estimation, especially beneficial for athletes with high muscle mass.

Useful Tips 💡

Select your activity level carefully; underestimating is better than overestimating for weight loss.
Recalculate your TDEE every time your exercise routine or weight changes significantly.

📋Steps to Calculate

Input age, weight, height, and activity level.
Select units (kg/cm or lbs/inches).
Click "Calculate" to find your total daily energy expenditure.

Mistakes to Avoid ⚠️

Overestimating your activity level: A desk job plus a 1-hour gym session usually falls into the "Lightly Active" or low end of "Moderate," not "Very Active."
Failing to account for NEAT (Non-Exercise Activity Thermogenesis) drop on rest days.
Using the calculated TDEE for "cutting" but eating back calories burned during exercise.
Not re-calculating TDEE every 5–7 kg lost, as the metabolic rate changes with weight.

Practical Applications📊

Set daily calorie goals for athletic performance or weight goals by adjusting intake based on training intensity.
Use alongside our Calorie Calculator for meal planning with balanced macronutrients.
Adjust activity levels to fine-tune your energy expenditure, tracking changes weekly for optimal health.

Questions and Answers

What is a TDEE calculator?

A TDEE estimator calculates your total daily energy expenditure, the calories you burn daily including activity. Input your details into our free online tool for an accurate TDEE estimate to guide your fitness and diet plans.

How to calculate TDEE accurately?

To determine TDEE accurately, enter age, weight, height, gender, and activity level into the TDEE estimator. It uses BMR formulas and activity multipliers to provide a reliable estimate of daily calorie burn.

Why is TDEE important for weight loss?

Total Daily Energy Expenditure is important for weight loss because it shows how many calories you burn daily. Use our Total Daily Energy Expenditure calc to create a calorie deficit or surplus for effective weight management while maintaining health.

What factors affect TDEE?

Factors affecting TDEE include age, gender, weight, height, activity level, and muscle mass. Our TDEE estimator accounts for these to give a personalized estimate of your daily energy needs.

What formulas are used in the TDEE calculator?

The Total Daily Energy Expenditure (TDEE) Calculator uses the Mifflin-St Jeor formula for BMR and multiplies by an activity factor (1.2-1.9) to calculate total daily energy expenditure. This method is validated by nutrition experts for accuracy.

How often should I recalculate my TDEE?

It is recommended to recalculate your TDEE every 4–6 weeks, or after every 5–7 kg change in weight, as changes in body mass significantly affect your metabolic rate. This ensures your calorie target remains accurate for your current body composition.

Can TDEE help with muscle gain (bulking)?

Yes. For muscle gain, you must consistently consume a controlled calorie surplus (e.g., 250–500 calories) above your calculated TDEE. The TDEE number tells you the exact maintenance level to build upon for optimal, clean gains.

Disclaimer: This calculator is designed to provide helpful estimates for informational purposes. While we strive for accuracy, financial (or medical) results can vary based on local laws and individual circumstances. We recommend consulting with a professional advisor for critical decisions.