TDEE Calculator

- May 10, 2025
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Calculate your Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. TDEE is the total number of calories you burn each day.

Personal Information

Body Measurements

Body Fat Percentage (Optional)

%

Activity Level

Calculation Formula

Weight Goal

Display Options

About TDEE and BMR

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, taking into account your basal metabolic rate (BMR) and your activity level.

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions while at rest.

Calculation Formulas

This calculator uses several established formulas to estimate your energy expenditure:

  • Mifflin-St Jeor: Considered the most accurate formula for most people. It calculates BMR based on weight, height, age, and gender.
  • Harris-Benedict: One of the earliest formulas developed, slightly less accurate than Mifflin-St Jeor for most people.
  • Katch-McArdle: This formula takes body fat percentage into account, which can make it more accurate for athletic or very lean individuals.
Activity Multipliers

Your BMR is multiplied by an activity factor to determine your TDEE:

  • Sedentary: 1.2 (little or no exercise)
  • 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)
  • Extra active: 1.9 (very hard exercise, physical job or 2x training)
Weight Goals

For weight management:

  • To maintain weight, consume calories equal to your TDEE
  • To lose weight, consume fewer calories than your TDEE
  • To gain weight, consume more calories than your TDEE

A caloric deficit or surplus of approximately 500-1000 calories per day will result in about 0.5-1 kg of weight change per week, which is considered a healthy and sustainable rate for most people.

Macronutrients

Macronutrients are nutrients that the body requires in large amounts:

  • Protein: 4 calories per gram. Essential for muscle repair and growth.
  • Carbohydrates: 4 calories per gram. The body's primary energy source.
  • Fat: 9 calories per gram. Important for hormone production and vitamin absorption.

The recommended distribution varies based on individual goals, but a common general recommendation is 20-30% protein, 45-65% carbohydrates, and 20-35% fat.

Understanding Total Daily energy expenditure

Total Daily Energy Expenditure, or TDEE, is the total number of calories your body uses in a day. It includes everything from basic bodily functions, like breathing and digestion, to physical activities like walking or exercising. Knowing your TDEE can help you manage your weight effectively. Whether you're looking to lose, maintain, or gain weight, understanding your energy needs is the first step.

How the TDEE Calculator Works

The TDEE Calculator is a user-friendly tool designed to estimate your daily calorie needs. You start by entering your personal information, such as age, gender, weight, and height. Then, you select your activity level, which is key to determining how many calories you burn each day. The calculator uses established formulas to provide accurate results tailored to your profile.

Personal Information Input

When using the TDEE Calculator, you begin by providing personal details. This includes your age, gender, weight, and height. Accurate input is essential as these factors significantly influence your TDEE. Here’s a quick list of what you need to enter:

  • Age: Between 15 and 100 years
  • Gender: Male or Female
  • Weight: Measured in either kilograms or pounds
  • Height: Measured in centimetres or inches

Body Measurements for Better Accuracy

The calculator allows you to enter your body measurements, which can enhance the accuracy of your results. Optional input for body fat percentage is available as well. This information helps in tailoring the calculation to your specific body composition. The more accurate your details, the better the TDEE estimation you receive.

Selecting Your Activity Level

Your activity level plays a vital role in calculating TDEE. The calculator offers several options ranging from sedentary to extra active. Here’s a brief overview of the activity levels:

  • Sedentary: Little or no exercise
  • Lightly active: Light exercise or Sports 1-3 days a week
  • Moderately active: Moderate exercise 3-5 days a week
  • Very active: Hard exercise 6-7 days a week
  • Extra active: Very hard exercise or a physical job

Understanding the Calculation Formulas

This calculator uses recognised formulas to determine your TDEE. You can select from options like Mifflin-St Jeor, which is known for its accuracy, Harris-Benedict, or Katch-McArdle, which considers body fat percentage. Each formula has its strengths, so choosing one that fits your profile can lead to more reliable results.

Setting Your Weight Goals

Another important aspect of the TDEE Calculator is the weight goal feature. You can choose options like maintaining weight, losing weight, or gaining weight. Each goal comes with recommendations for calorie intake based on your TDEE. Here’s what you can select:

  • Maintain weight
  • Mild weight loss (0.25 kg/week)
  • Weight loss (0.5 kg/week)
  • Extreme weight loss (1 kg/week)
  • Mild weight gain (0.25 kg/week)
  • Weight gain (0.5 kg/week)
  • Fast weight gain (1 kg/week)

Reviewing Your Results and Recommendations

Once you've entered all your information, the TDEE Calculator gives you a comprehensive breakdown of your results. You’ll see your Total Daily Energy Expenditure, Basal Metabolic Rate, and even a suggested macronutrient breakdown. This detailed view helps you understand not just how many calories to eat, but also how to balance proteins, fats, and carbohydrates for optimal Health.