TDEE Calculator

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Your BMR is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions.

The TDEE is calculated using the Mifflin-St Jeor equation for BMR, then multiplied by an activity factor:

Mifflin-St Jeor Equation for BMR:

• For Men: $$BMR = 10 \times weight (kg) + 6.25 \times height (cm) - 5 \times age (years) + 5$$
• For Women: $$BMR = 10 \times weight (kg) + 6.25 \times height (cm) - 5 \times age (years) - 161$$

TDEE Calculation:

$$TDEE = BMR \times Activity Multiplier$$

Activity Multipliers:

• Sedentary: 1.2
• Lightly active: 1.375
• Moderately active: 1.55
• Very active: 1.725
• Extra active: 1.9

• Age: Your current age in years. Metabolic rate generally decreases with age.
• Gender: Influences BMR due to differences in body composition.
• Height: Your height, used in BMR calculation.
• Weight: Your current body weight, used in BMR calculation.
• Activity Level: Reflects your daily physical activity, significantly impacting TDEE. Choose the level that best describes your typical week.

1. Determine BMR: Using the Mifflin-St Jeor formula based on your age, gender, height, and weight.

2. Select Activity Level: Choose the activity level that best matches your lifestyle.

3. Calculate TDEE: Multiply your BMR by the corresponding activity multiplier.

1. Select your preferred units (Metric or US).

2. Enter your age, gender, height, and weight.

3. Choose your typical daily activity level from the dropdown menu.

4. Click "Calculate TDEE".

5. Your results will show your BMR, TDEE (maintenance calories), and estimated calories for mild weight loss or gain.

• This calculator provides an estimate. Individual needs may vary.
• The Mifflin-St Jeor equation is considered one of the most accurate for BMR calculation when not measuring directly.
• For significant weight changes or health concerns, consult a healthcare professional or registered dietitian.
• 'Activity Level' can be subjective. If unsure, you might underestimate slightly or take an average of two closest levels.

Understanding your TDEE is crucial for managing your weight and achieving your health goals:

• Weight Management: To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). To gain weight, you need to consume more (calorie surplus). To maintain weight, aim to consume calories close to your TDEE.
• Nutritional Planning: Knowing your TDEE helps in creating a meal plan that aligns with your energy needs.
• Fitness Goals: It provides a baseline for adjusting calorie intake based on training intensity and goals (e.g., muscle gain, fat loss).