TDEE Calculator
Calculate your Total Daily Energy Expenditure and Basal Metabolic Rate.
Personal Information
Energy Expenditure
Basal Metabolic Rate (BMR)
1649
calories/day at rest
Total Daily Energy Expenditure (TDEE)
2556
calories/day (maintenance)
Weight Management:
Lose: 2172 cal/day
Maintain: 2556 cal/day
Gain: 2939 cal/day
About This Calculator
The TDEE (Total Daily Energy Expenditure) Calculator helps you determine how many calories your body burns in a day, including both your Basal Metabolic Rate (BMR) and activity level. TDEE is essential for understanding your calorie needs for weight loss, maintenance, or weight gain.
BMR is the number of calories your body needs at rest to maintain basic functions like breathing, circulation, and cell production. TDEE is BMR multiplied by an activity factor, representing your total daily calorie burn including all activities.
Formula & Calculation Method
TDEE Calculation:
BMR (Mifflin-St Jeor Equation):
Men: BMR = 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age + 5
Women: BMR = 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age - 161
TDEE:
TDEE = BMR × Activity Multiplier
Activity Multipliers:
Sedentary: 1.2 (little/no exercise)
Light: 1.375 (1-3 days/week)
Moderate: 1.55 (3-5 days/week)
Active: 1.725 (6-7 days/week)
Very Active: 1.9 (2x/day, physical job)
The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas. TDEE represents your maintenance calories - the number of calories you need to consume to maintain your current weight.
How to Use This Calculator
- Enter Age: Input your current age in years.
- Select Gender: Choose your biological sex (affects BMR calculation).
- Enter Height: Input your height in centimeters.
- Enter Weight: Input your current weight in kilograms.
- Select Activity Level: Choose the activity level that best describes your weekly exercise routine.
- View Results: See your BMR, TDEE, and maintenance calories.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned from all daily activities, including exercise. TDEE is what you need for weight maintenance.
How do I use TDEE for weight loss?
To lose weight, consume 15-25% fewer calories than your TDEE (typically 500-1000 calories deficit per day for 1-2 lbs/week loss). To gain weight, consume 10-20% more calories than your TDEE.
How accurate is the TDEE calculator?
The Mifflin-St Jeor equation is accurate for most people (±10-15%). However, individual factors like muscle mass, genetics, and metabolism can affect actual TDEE. Use it as a starting point and adjust based on results.
Should I recalculate my TDEE?
Recalculate TDEE when your weight changes significantly (5+ lbs), activity level changes, or every few months. As you lose weight, your TDEE decreases, so you may need to adjust your calorie intake.
Expert Reviewed
This calculator was reviewed by NumCalculators Editorial Team, Multi-disciplinary Expert Team