TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day based on your activity level and body composition.
Leave blank if unknown
Sedentary
Little or no exercise, desk job
Lightly Active
Light exercise/sports 1-3 days/week
Moderately Active
Moderate exercise/sports 3-5 days/week
Very Active
Hard exercise/sports 6-7 days/week
Extremely Active
Very hard exercise & physical job or training 2x/day
Your TDEE Results
Basal Metabolic Rate (BMR)
1,680
Calories/day at rest
Total Daily Energy Expenditure (TDEE)
2,352
Calories/day with activity
Calorie Goals
Suggested Macronutrient Distribution
Protein
141-188g
(25-35% of calories)
Carbs
235-353g
(40-60% of calories)
Fats
52-78g
(20-30% of calories)
These ranges can be adjusted based on your specific goals and dietary preferences.
Recommendations
Based on your TDEE, aim for 2,352 calories per day to maintain your current weight. For weight loss, reduce intake by 10-20% (2,117-1,882 kcal). For weight gain, increase by 10-20% (2,587-2,822 kcal).
Total Daily Energy Expenditure (TDEE)
TDEE represents the total number of calories your body burns in a day, including physical activity and basic bodily functions. Understanding your TDEE is essential for managing weight, whether your goal is to lose, maintain, or gain weight.
How is TDEE calculated?
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) - the calories your body needs at complete rest - then multiplying it by an activity factor that reflects your daily movement and exercise levels.
TDEE = BMR × Activity Factor
Activity Level Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly Active | Light exercise/sports 1-3 days/week | 1.375 |
| Moderately Active | Moderate exercise/sports 3-5 days/week | 1.55 |
| Very Active | Hard exercise/sports 6-7 days/week | 1.725 |
| Extremely Active | Very hard exercise & physical job or training 2x/day | 1.9 |
BMR Calculation Methods
Our calculator uses the Mifflin-St Jeor Equation, considered the most accurate for estimating BMR in most people:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
If body fat percentage is provided, we use the Katch-McArdle formula which may be more accurate for very muscular or overweight individuals.
Using Your TDEE for Weight Management
- Weight Loss: Consume 10-20% fewer calories than your TDEE (500-1000 kcal deficit per day for 1-2 lbs loss per week)
- Weight Maintenance: Match your calorie intake to your TDEE
- Weight Gain: Consume 10-20% more calories than your TDEE (250-500 kcal surplus per day for 0.5-1 lb gain per week)
- Adjust your calorie goals as your weight changes or activity levels change
- Track progress for 2-4 weeks before making further adjustments
TDEE Calculator Tip:
Your TDEE is an estimate. Individual variations in metabolism can cause actual calorie needs to differ by ±15%. Use your TDEE as a starting point and adjust based on your results over time.
TDEE Calculator Answers
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, which is the total number of calories you burn in a day including all activities.
How does the TDEE calculator work?
It estimates your daily calorie needs based on your Basal Metabolic Rate (BMR) and activity level, helping you understand how many calories to consume to maintain, lose, or gain weight.
What information do I need to enter?
You typically input your age, gender, weight, height, and activity level for an accurate estimate.
Who can benefit from using a TDEE calculator?
Anyone looking to manage their weight, athletes, fitness enthusiasts, and nutritionists can use it to tailor diets and exercise plans effectively.