TDEE Calculator – Calculate Your Total Daily Energy Expenditure

The TDEE Calculator helps you estimate your Total Daily Energy Expenditure (TDEE) — the total number of calories you burn each day based on your Basal Metabolic Rate (BMR) and your daily activity level. Use it to plan for weight loss, weight gain, or to maintain your current weight.

How to Use the TDEE Calculator

To get your TDEE:

Enter your age, gender, weight, and height
Select your activity level (sedentary, lightly active, moderately active, very active, extra active)

The calculator will show your BMR and multiply it by your activity factor to find your daily calorie needs.

How TDEE is Calculated

TDEE = BMR × Activity Factor

BMR Example (Mifflin-St Jeor Equation):

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Activity Factor examples:

Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725
Extra Active: BMR × 1.9

Example

Age: 30 years
Weight: 70 kg
Height: 175 cm
Gender: Male
Activity: Moderately Active
→ BMR = (10×70) + (6.25×175) − (5×30) + 5 = 1,675 kcal
→ TDEE = 1,675 × 1.55 = 2,596 kcal/day

Common Use Cases

Planning calorie intake for weight loss
Setting calories for muscle gain
Maintaining current weight
Tracking daily energy balance
Supporting fitness and nutrition plans

Why Use a TDEE Calculator?

Knowing your TDEE gives you a science-backed baseline to set calorie goals for your fitness journey. Whether you want to lose fat, gain muscle, or maintain — this is where it all starts.

Frequently Asked Questions (FAQs)

What is the difference between BMR and TDEE?

BMR is your calories burned at rest. TDEE includes daily activity, exercise, and work.

How accurate is TDEE?

It’s an estimate, but very close for most people. Track your weight to adjust as needed.

How do I use TDEE for weight loss?

Eat 10–20% fewer calories than your TDEE for safe, steady weight loss.

Do I need to update TDEE?

Yes! Update it as your weight, body composition, or activity level changes.

Is TDEE different for men and women?

The BMR calculation differs slightly, but the TDEE method is the same for everyone.