TDEE Calculator

Calculate your Total Daily Energy Expenditure and understand your metabolism

Calculate Your TDEE

Your Total Daily Energy Expenditure
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Calculate your TDEE
BMR --
Activity --
NEAT --

Your Metabolic Analysis

Enter your details above to see your TDEE results and analysis.

Understanding TDEE

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn each day, including your basal metabolic rate (BMR), physical activity, and digestion of food. Knowing your TDEE is essential for managing weight, whether your goal is loss, maintenance, or gain.

How to Use This TDEE Calculator

  1. Enter your personal details: Gender, age, height, and weight form the basis for your BMR calculation.
  2. Add body fat % if known: For greater accuracy, include your body fat percentage (optional).
  3. Select your activity level: Choose the option that best matches your weekly exercise and daily routine.
  4. Review your results: See your TDEE, BMR, activity multiplier, and personalized recommendations.

Example: A 35-year-old man, 180 cm (5'11"), 80 kg (176 lbs), moderately active, would have a TDEE of approximately 2,600 calories/day.

TDEE Components

What Makes Up Your TDEE
Component% of TDEEDescription
Basal Metabolic Rate (BMR)60-75%Calories burned at complete rest
Thermic Effect of Food (TEF)10%Calories burned digesting food
Non-Exercise Activity (NEAT)15-30%Daily movement like walking, fidgeting
Exercise Activity5-15%Intentional exercise calories

How to Interpret Your Results

Note: TDEE is an estimate. Individual variations in metabolism can affect actual calorie needs.

How This Calculator Works

Your TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation (most accurate for most people). If you provide body fat percentage, we use the more precise Katch-McArdle formula. We then multiply by an activity factor based on your selected activity level.

Mifflin-St Jeor Formula (Standard)
For Men: BMR = (10 × weight [kg]) + (6.25 × height [cm]) – (5 × age) + 5
For Women: BMR = (10 × weight [kg]) + (6.25 × height [cm]) – (5 × age) – 161
Katch-McArdle Formula (With Body Fat %)
BMR = 370 + (21.6 × Lean Body Mass [kg])
Lean Body Mass = Weight × (100 - Body Fat %) / 100

Your TDEE is then calculated as: TDEE = BMR × Activity Multiplier

Activity Multipliers

TDEE Activity Multipliers
Activity LevelMultiplierDescription
Sedentary1.2Little or no exercise
Lightly active1.375Light exercise 1-3 days/week
Moderately active1.55Moderate exercise 3-5 days/week
Very active1.725Hard exercise 6-7 days/week
Extremely active1.9Very hard exercise & physical job

Frequently Asked Questions

What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food (TEF). It represents your total energy needs.
How accurate is this TDEE calculator?
This calculator uses scientifically validated formulas (Mifflin-St Jeor and Katch-McArdle) that are considered among the most accurate for estimating TDEE. However, individual metabolic variations mean it should be used as a starting point rather than an absolute measure.
How often should I recalculate my TDEE?
You should recalculate your TDEE whenever your weight changes significantly (5+ lbs), your activity level changes, or every 3-6 months to account for metabolic adaptations.
Why is TDEE important for weight management?
TDEE tells you how many calories you burn daily. To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). To gain weight, you need to consume more calories than your TDEE (calorie surplus). To maintain weight, match your intake to your TDEE.
Can I increase my TDEE?
Yes! You can increase your TDEE by building muscle (which increases BMR), increasing your daily activity (NEAT), adding exercise, and even by eating more protein (which increases TEF).

Practical Applications of Your TDEE

For Weight Loss

Create a calorie deficit of 300-500 calories below your TDEE for sustainable weight loss of 0.5-1 lb per week. Avoid deficits larger than 1000 calories as they can lead to muscle loss and metabolic adaptation.

For Weight Gain

Create a calorie surplus of 250-500 calories above your TDEE for lean muscle gain. Combine with resistance training to ensure most weight gained is muscle rather than fat.

For Maintenance

Eat at your TDEE to maintain your current weight. Track your weight weekly and adjust as needed based on any changes.