Tdee Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on age, gender, weight, and activity level to estimate daily calorie needs for weight maintenance, loss, or gain.
Result
Please check your inputs.
How to Use This Tool
Enter your age, gender, weight, and height into the designated fields.
Choose your activity level from the options provided (sedentary to very active).
Click the 'Calculate' button to instantly see your Total Daily Energy Expenditure (TDEE).
Review your maintenance calories and adjust by subtracting 300–500 for weight loss or adding 300–500 for weight gain.
Use the result to plan your daily meals and track your progress over time.
What Is Tdee Calculator?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including everything from basic bodily functions to physical exercise. Knowing your TDEE is crucial for effective weight management — eating at maintenance keeps your weight stable, a deficit promotes weight loss, and a surplus supports muscle gain. This TDEE Calculator simplifies the process by using proven formulas to give you a personalized calorie baseline, helping you make informed dietary and fitness decisions without guesswork.
Formula
The TDEE Calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR), then multiplies it by an activity factor. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161. Then TDEE = BMR × Activity Factor (1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, 1.9 for extra active). This gives you the total calories needed to maintain your current weight.
Tips for Best Results
🥗 Track your actual food intake for a week to see how your real calorie consumption compares to your TDEE.
🏃 Recalculate your TDEE every 5–10 lbs lost or gained, as your metabolic needs change with your body weight.
📊 Use a kitchen scale for precise portion sizes — estimates are often off by hundreds of calories.
💧 Stay well-hydrated; even mild dehydration can slow your metabolism and affect energy levels.
Frequently Asked Questions
Is TDEE the same for everyone with the same weight and height?
No, TDEE varies based on age, gender, muscle mass, and metabolic rate. Two people with identical stats can have different needs, so use the calculator as a starting point and adjust based on your real-world results.
How do I use TDEE to lose weight?
To lose weight, eat 300–500 calories below your maintenance TDEE. This creates a safe deficit that typically results in 0.5–1 lb of fat loss per week, depending on your body and activity level.
Can I trust this TDEE calculator for medical purposes?
This tool provides an estimate based on standard formulas, but it is not a substitute for professional medical advice. Always consult a doctor or registered dietitian for personalized health and nutrition plans.