Calculate Your Total Daily Energy Expenditure (TDEE)
Discover exactly how many calories you burn each day and learn how to adjust your intake for weight loss, maintenance, or muscle gain.
TDEE Calculator
Your Results
Based on your inputs, your daily calorie needs are:
Why Calculate Your TDEE?
Understanding your Total Daily Energy Expenditure (TDEE) is the foundation of any successful fitness or weight management plan.
Accurate Weight Management
Know exactly how many calories to consume for your goals
Personalized Nutrition
Create a diet plan tailored to your unique metabolism
Fitness Progress Tracking
Measure changes in your metabolism as you get fitter
Sustainable Results
Avoid extreme diets with science-based calorie targets
Pro Tip
For best results, recalculate your TDEE every 4-6 weeks or after significant weight changes (±5kg).
What Is TDEE? Understanding Your Total Daily Energy Expenditure
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. This includes all activities - from basic bodily functions like breathing and circulation to physical exercise and daily movements.
Why TDEE Matters for Your Fitness Goals
Knowing your TDEE is crucial because it provides the scientific foundation for:
- Weight Loss: Consume fewer calories than your TDEE to create a deficit
- Weight Maintenance: Match your calorie intake to your TDEE
- Muscle Gain: Consume more calories than your TDEE while strength training
Example Calculation
For a 30-year-old woman, 65kg, 165cm tall, with a moderate activity level:
BMR = (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 1,358 kcal
TDEE = BMR × Activity Multiplier = 1,358 × 1.55 = 2,105 kcal/day
How TDEE is Calculated: The Science Behind Your Results
Our TDEE calculator uses the scientifically validated Mifflin-St Jeor Equation, considered the most accurate BMR formula for healthy individuals.
Step 1: Calculate Basal Metabolic Rate (BMR)
BMR represents the calories your body needs at complete rest:
| Gender | BMR Formula |
|---|---|
| Male | (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 |
| Female | (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 |
Step 2: Apply Activity Multiplier
Multiply your BMR by an activity factor that reflects your daily movement:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly active | 1.375 | Light exercise 1-3 days/week |
| Moderately active | 1.55 | Moderate exercise 3-5 days/week |
| Very active | 1.725 | Hard exercise 6-7 days/week |
| Super active | 1.9 | Very hard exercise & physical job |
Frequently Asked Questions
Our calculator uses the Mifflin-St Jeor Equation, which is currently the most accurate BMR formula for healthy individuals. While it provides a scientifically valid estimate, individual variations can occur. For best results, track your actual calorie intake and weight changes for 2-3 weeks to fine-tune your numbers.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus all additional calories burned through daily activities and exercise. Essentially: TDEE = BMR × Activity Level.
We recommend recalculating your TDEE every 4-6 weeks or after any significant weight change (±5kg). As you lose weight, your TDEE decreases because your body requires less energy to function. Similarly, gaining muscle mass can increase your TDEE.
For sustainable weight loss, subtract 300-500 calories from your TDEE. This creates a deficit of 2,100-3,500 calories per week, resulting in 0.3-0.5kg of fat loss per week. Avoid deficits larger than 1,000 calories daily as this can lead to muscle loss and metabolic slowdown.
Absolutely! To build muscle, consume 250-500 calories above your TDEE while following a strength training program. This provides your body with the extra energy needed for muscle growth while minimizing fat gain. Aim for 1.6-2.2g of protein per kg of body weight daily.
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