TDEE Calculator - Total Daily Energy Expenditure
Calculate your TDEE (Total Daily Energy Expenditure) to determine your daily calorie needs. Understand BMR, activity levels, and how to use TDEE for weight management.
TDEE Calculator
Daily Calorie Goals
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities from basic bodily functions to exercise. It's calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor.
Why TDEE Matters
Knowing your TDEE helps you understand how many calories you need to maintain, lose, or gain weight. It's essential for creating effective nutrition and fitness plans tailored to your goals.
How TDEE is Calculated
First, calculate BMR using the Mifflin-St Jeor Equation:
Male
BMR (men) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Female
BMR (women) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Then, multiply BMR by your activity level:
Sedentary (little/no exercise): BMR × 1.2
Lightly active (1-3 days/week): BMR × 1.375
Moderately active (3-5 days/week): BMR × 1.55
Very active (6-7 days/week): BMR × 1.725
Extra active (very hard exercise & physical job): BMR × 1.9
How to Use Your TDEE
To maintain weight: Eat calories equal to your TDEE
To lose weight: Eat 300-500 calories less than your TDEE
To gain weight: Eat 300-500 calories more than your TDEE
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE includes BMR plus all your daily activities and exercise.
How accurate is the TDEE calculator?
It provides a good estimate, but individual variations exist. Monitor your results and adjust as needed.
Should I recalculate my TDEE?
Yes, recalculate when your weight, activity level, or age changes significantly.
Disclaimer: These calculators provide estimates for educational purposes only and are not a substitute for professional medical advice. Please consult a healthcare provider for personalized guidance.