TDEE Calculator

What Is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total calories your body burns daily, including your basal metabolic rate (BMR), physical activity, and digestion. Understanding TDEE is crucial for achieving your weight goals, whether you aim to lose, gain, or maintain weight.

How to Calculate TDEE

  1. Step 1: Calculate BMR

    The Mifflin-St Jeor Equation is used:

    • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
    • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
  2. Step 2: Multiply by Activity Level

    Once you have your BMR, multiply it by an activity multiplier:

    Activity LevelMultiplierDescription
    Sedentary1.2Little to no exercise
    Lightly active1.375Light exercise (1–3 days per week)
    Moderately active1.55Moderate exercise (3–5 days per week)
    Very active1.725Hard exercise (6–7 days per week)
    Super active1.9Very intense exercise or physical job
  3. Step 3: Adjust for Goals

    For weight loss, consume fewer calories than your TDEE. For weight gain, add more calories to your TDEE. For maintenance, match your calorie intake to your TDEE.

Example Calculation

Let's calculate TDEE for a 25-year-old man, 75 kg, 180 cm tall, with a moderate activity level:

Frequently Asked Questions

How accurate are TDEE calculators?

TDEE calculators provide estimates based on standard formulas and average values. For more personalized results, combine the calculator's output with real-world tracking.

Can TDEE change over time?

Yes. Factors like age, muscle mass, and activity level can affect your TDEE. It's recommended to recalculate every few months or after significant lifestyle changes.

What’s the difference between TDEE and BMR?

BMR is the number of calories you burn at rest, while TDEE includes all daily activities such as exercise and digestion. Essentially, TDEE = BMR × Activity Level.

How do I adjust my TDEE for weight loss?

For weight loss, consider consuming around 500 fewer calories per day from your TDEE, which roughly translates to a loss of 1 lb per week.

Should I use TDEE for bulking?

Yes. For lean muscle gain, add approximately 250–500 calories to your TDEE while focusing on balanced nutrition and protein intake.