TDEE Calculator – Calculate Your Total Daily Energy Expenditure
TDEE & BMI Calculator
TDEE Calculator – Know How Many Calories You Burn Every Day
Imagine this: you’re trying to lose fat, gain muscle, or simply maintain your weight. You start counting calories, but you quickly realize you have no idea how many calories your body actually burns each day. That’s where a TDEE (Total Daily Energy Expenditure) Calculator comes in. It estimates the total number of calories you burn, including all daily activities — from walking to working out — so you can plan your diet accurately.
Why TDEE Matters
Understanding your TDEE is essential if you want results from diet or exercise programs:
- Weight Loss: Helps you know the calorie deficit needed to burn fat.
- Muscle Gain: Shows the surplus needed to gain lean mass without excessive fat.
- Maintenance: Helps you eat just enough to maintain your current weight.
- Performance & Health: Supports energy balance for athletic performance, metabolic health, and long-term sustainability.
Without knowing your TDEE, calorie counting is guesswork — you may overeat or undereat and see no progress.
What You Need to Enter
A TDEE Calculator requires a few key details:
- Age: Metabolism changes with age, affecting calorie needs.
- Gender: Men and women burn calories differently on average.
- Weight: Usually in kilograms (kg) or pounds (lbs).
- Height: In centimeters (cm) or inches (in).
- Activity Level: Sedentary to extremely active (desk job vs. daily training).
- Fitness Goal (optional): Lose weight, maintain weight, or gain muscle.
How TDEE is Calculated
TDEE is estimated in two steps:
- Calculate BMR (Basal Metabolic Rate):
Your BMR is the number of calories your body burns at rest, just to maintain vital functions like breathing, circulation, and cell repair. Popular formulas include:
Mifflin-St Jeor Equation:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Adjust for Activity Level:
Multiply BMR by an Activity Factor to account for daily movement:
| Activity Level | Factor | Example |
| Sedentary (little/no exercise) | 1.2 | Desk job, minimal activity |
| Lightly active (1–3 days/week) | 1.375 | Light exercise or walking |
| Moderately active (3–5 days/week) | 1.55 | Moderate workouts |
| Very active (6–7 days/week) | 1.725 | Heavy exercise daily |
| Extremely active (physical job + training) | 1.9 | Athletes, labor-intensive work |
TDEE = BMR × Activity Factor
Optional: Adjust for goals:
- Weight loss: Subtract ~10–20% of TDEE.
- Muscle gain: Add ~10–20% of TDEE.
How the Calculator Works Step by Step
- Enter your age, gender, height, and weight.
- Select your activity level.
- Optionally, choose your goal (maintain, lose, gain).
- Calculator computes BMR using the Mifflin-St Jeor formula.
- Multiplies BMR by the activity factor to get TDEE.
- Adjusts based on your goal and displays the daily calorie estimate.
Example:
- 30-year-old male, 75 kg, 180 cm, moderately active
- BMR = 10×75 + 6.25×180 − 5×30 + 5 = 1,748 kcal
- Activity factor 1.55 → TDEE = 1,748 × 1.55 ≈ 2,708 kcal/day
This means to maintain current weight, he should consume ~2,700 calories daily.
