TDEE Calculator

TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE) based on your metrics and activity level.

Gender

Male Female

Age

years

Weight

Height

Physical activity level (PAL)

Your Estimated Daily Calorie Needs

Basal Metabolic Rate (BMR)

— kcal

Calories at rest

Total Daily Energy Expenditure (TDEE)

— kcal

Calories to maintain current weight

Daily Calories for Weight Loss

— kcal

Target for approx. 1lb/week loss

Understanding TDEE:

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day, including your Basal Metabolic Rate (BMR) and the calories expended during physical activity.

The Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic, life-sustaining functions when at rest. This includes breathing, circulation, nutrient processing, and cell production.

Mifflin-St Jeor Equation for BMR:

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR estimation formulas:

For Men: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$

For Women: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$

Calculating TDEE:

$TDEE = BMR \times \text{Activity Factor}$

Activity Factors:
- Sedentary: 1.2 (little to no exercise)
- Lightly active: 1.375 (light exercise/sports 1-3 days/week)
- Moderately active: 1.55 (moderate exercise/sports 3-5 days/week)
- Very active: 1.725 (hard exercise/sports 6-7 days/week)
- Extra active: 1.9 (very hard exercise/physical job)

Understanding your TDEE can help you determine your daily caloric intake goals for maintaining, losing, or gaining weight. To lose weight, a common recommendation is to consume 500 calories less than your TDEE per day to aim for approximately 1 pound of weight loss per week, as 3500 calories equate to roughly 1 pound of fat.

It’s important to remember that these are estimates. Individual metabolic rates can vary, and factors like body composition, genetics, and health conditions also play a role. Always consult with a healthcare professional or a registered dietitian for personalized advice on nutrition and weight management.

Introduction

Your Total Daily Energy Expenditure (TDEE) is the key to effective weight management. Whether you want to lose fat, build muscle, or maintain your weight, our TDEE Calculator gives you personalized calorie targets based on your activity level, age, and body composition.

(Try our BMR Calculator first to understand your baseline metabolism.)

What is TDEE?

TDEE represents the total calories you burn daily, including:

Basal Metabolic Rate (BMR): Calories burned at rest (60-70% of TDEE)
Physical Activity: Exercise and daily movement (20-30%)
Thermic Effect of Food (TEF): Energy used to digest food (10%)

Pro Tip: Athletes should use our Katch-McArdle BMR Calculator for more accurate results that account for body fat percentage.

How to Use the TDEE Calculator

Follow these steps for precise results:

Enter Basic Information
- Age, gender, weight, and height
- ( Need your body fat %? Use our Navy Body Fat Calculator)
Select Activity Level
- Sedentary, Lightly Active, Moderately Active, Very Active
- (Track activity with our Steps to Calories Calculator)
Choose Your Goal
- Weight Loss (recommended deficit: 300-500kcal)
- Muscle Gain (surplus: 200-300kcal)
- Maintenance

Example Result:
*"A 30-year-old male (180lbs, 5'10") who exercises 3-5x/week needs ~2,800kcal/day to maintain weight."*

TDEE for Weight Management

Goal	Calorie Adjustment	Recommended Tool
Fat Loss	TDEE - 300-500kcal	Calorie Deficit Calculator
Muscle Gain	TDEE + 200-300kcal	Protein Calculator
Maintenance	TDEE ± 0kcal	Meal Calorie Calculator

Key Insight: *A 500kcal daily deficit = ~1lb fat loss per week (3,500kcal = 1lb fat).*

5 Advanced TDEE Optimization Strategies

1. Adaptive TDEE Tracking

Recalculate every 5-10lbs lost/gained
(: Monitor progress with our Body Adiposity Index Calculator)

2. Activity Level Adjustments

Use a fitness tracker to validate estimates
(: Convert steps to calories with our Steps to Calories Tool)

3. Body Composition Matters

Muscle burns more calories than fat
( Check Lean Body Mass Calculator for insights)

4. Nutrient Timing

Spread protein intake across meals
( Optimize meals with our Macro Calculator)

5. Metabolic Adaptation

Avoid extreme deficits to prevent metabolic slowdown

Common TDEE Mistakes

❌ Overestimating activity level (Most office workers are "Lightly Active")
❌ Ignoring body recomposition (Use our Body Shape Calculator for insights)
❌ Not accounting for age (Metabolism slows ~2% per decade after 30)

TDEE FAQs

Q: How accurate is this TDEE calculator?

A: Within 10% for most people. For maximum accuracy:

Track food intake for 2 weeks
Compare with scale changes
Adjust using our Calorie Deficit Calculator

Q: Why does my TDEE seem low?

A: Potential causes:

High body fat % (Check Army Body Fat Calculator)
Sedentary lifestyle (Try our Steps to km Converter to increase activity)

TDEE Calculator | Total Daily Energy Expenditure

Your Estimated Daily Calorie Needs

Understanding TDEE:

Mifflin-St Jeor Equation for BMR:

Calculating TDEE:

Introduction

What is TDEE?

How to Use the TDEE Calculator

TDEE for Weight Management

5 Advanced TDEE Optimization Strategies

1. Adaptive TDEE Tracking

2. Activity Level Adjustments

3. Body Composition Matters

4. Nutrient Timing

5. Metabolic Adaptation

Common TDEE Mistakes

TDEE FAQs

Q: How accurate is this TDEE calculator?

Q: Why does my TDEE seem low?

Next Steps After Calculating TDEE

For Weight Loss:

For Muscle Gain:

Scientific References

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