TDEE Calculator

Estimate your Total Daily Energy Expenditure based on your body and activity level

Age ages 18 - 80

Gender Male Female

Height (cm)

Weight (kg)

Activity Level Sedentary: little or no exercise Light: exercise 1-3 times/week Moderate: exercise 4-5 times/week Active: daily exercise or intense exercise 3-4 times/week Very Active: intense exercise 6-7 times/week Extra Active: very intense exercise daily or physical job

Advanced Settings

BMR Formula Mifflin-St Jeor (Recommended) Harris-Benedict (Original) Katch-McArdle (Body Fat % Required)

Body Fat Percentage

Your Daily Energy Expenditure

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calorie Goals Based on Your TDEE

Goal	Calories Per Day	Weekly Change
Weight Loss (Aggressive)		-1 kg/week
Weight Loss (Moderate)		-0.5 kg/week
Weight Loss (Mild)		-0.25 kg/week
Maintenance		No change
Weight Gain (Mild)		+0.25 kg/week
Weight Gain (Moderate)		+0.5 kg/week

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn each day, including:

• Basal Metabolic Rate (BMR): Calories burned at complete rest
• Physical Activity: Exercise and daily movement
• Thermic Effect of Food: Energy used to digest food

How TDEE is Calculated

The calculation involves three steps:

1. Calculate BMR using one of several formulas:
   • Mifflin-St Jeor: Most accurate for most people
   • Harris-Benedict: Older formula, slightly less accurate
   • Katch-McArdle: Requires body fat percentage, best for lean individuals
2. Multiply BMR by Activity Factor to account for daily movement and exercise
3. Adjust for Goals by adding or subtracting calories based on weight objectives

Activity Level Definitions

• Sedentary: Little or no exercise (office job)
• Light: Exercise 1-3 times per week
• Moderate: Exercise 4-5 times per week
• Active: Daily exercise or intense exercise 3-4 times/week
• Very Active: Intense exercise 6-7 times/week
• Extra Active: Very intense exercise daily or physical job

Using Your TDEE for Weight Management

• Weight Loss: Consume 250-1000 calories below TDEE
• Maintenance: Match calorie intake to TDEE
• Weight Gain: Consume 250-500 calories above TDEE

Note: These calculations are estimates. Individual results may vary based on metabolism, body composition, and other factors.