TDEE Calculator

Your Total Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day, including all your activities. It's the most important number to know for weight management. This calculator first finds your Basal Metabolic Rate (BMR) and then multiplies it by an activity multiplier to determine your TDEE, which is your maintenance calorie level.

The TDEE Formula Explained

TDEE = BMR × Activity Multiplier

• BMR (Basal Metabolic Rate): The calories your body burns at complete rest. We use the Mifflin-St Jeor equation to estimate this.
• Activity Multiplier: A factor that represents your daily activity level:
  • Sedentary (1.2): Little to no exercise.
  • Lightly Active (1.375): Light exercise/sports 1-3 days/week.
  • Moderately Active (1.55): Moderate exercise/sports 3-5 days/week.
  • Very Active (1.725): Hard exercise/sports 6-7 days a week.
  • Extra Active (1.9): Very hard exercise & a physical job.

How to Use the Calculator

1. Enter your age, gender, height, and weight.
2. Choose the activity level that best describes your typical week.
3. The calculator will display your estimated TDEE in calories per day.

Real-World Example

A 25-year-old male, 180cm tall, weighing 75kg, who is moderately active.

• His calculated BMR is approximately 1,757 calories.
• TDEE: 1757 * 1.55 ≈ 2,723 calories per day.
  • This is the number of calories he needs to eat to maintain his current weight.

Frequently Asked Questions (FAQ)

• How do I use my TDEE for weight loss? To lose weight, you need to consume fewer calories than your TDEE. A common strategy is to create a deficit of 500 calories per day to lose about 1 pound per week. In the example above, a weight loss target would be 2723 - 500 = 2223 calories per day.
• How do I use my TDEE for muscle gain? To gain muscle, you need to be in a calorie surplus. A common strategy is to add 250-500 calories to your TDEE. For the example above, a muscle-gain target would be 2723 + 300 = 3023 calories per day, combined with resistance training.
• Is my TDEE constant? No. If you lose or gain weight, or if your activity level changes, your TDEE will also change. It's a good idea to recalculate it every few months or after a significant change in weight.