TDEE Calculator: Estimate Your Daily Calorie Needs

Understanding how many calories your body burns each day is crucial for weight management, fitness, and overall health. The TDEE (Total Daily Energy Expenditure) Calculator estimates the total calories you need daily, considering your Basal Metabolic Rate (BMR) and your activity level. Whether your goal is weight loss, maintenance, or muscle gain, this tool gives you an accurate starting point.

Why TDEE Is Important

• Weight Management: Knowing your TDEE helps you create a calorie deficit or surplus.
• Fitness Goals: Ensures you eat enough to support workouts and muscle growth.
• Health: Prevents underfeeding or overfeeding.
• Planning: Useful for meal prep, diet planning, and tracking nutrition.

Parameters You Need

• Age: Your current age in years.
• Gender: Male or Female (affects BMR calculation).
• Weight: Your body weight (kg or lbs).
• Height: Your height (cm or inches).
• Activity Level: Sedentary, Lightly Active, Moderately Active, Very Active, or Extremely Active.

Formula Used

TDEE = BMR × Activity Factor

BMR Formulas (Mifflin-St Jeor Equation):

• For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
• For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161

Activity Factors:

• Sedentary (little or no exercise): 1.2
• Lightly Active (1–3 days/week): 1.375
• Moderately Active (3–5 days/week): 1.55
• Very Active (6–7 days/week): 1.725
• Extremely Active (physical job + exercise): 1.9

Step-by-Step Example

Example: Calculate TDEE for a 30-year-old man, 70 kg, 175 cm, moderately active.
Step 1: Calculate BMR using Mifflin-St Jeor Equation:
BMR = 10 × 70 + 6.25 × 175 - 5 × 30 + 5 = 700 + 1093.75 - 150 + 5 = 1648.75 kcal/day
Step 2: Multiply by activity factor (Moderately Active = 1.55):
TDEE = 1648.75 × 1.55 ≈ 2555 kcal/day

How the TDEE Calculator Works

1. Enter your personal information: age, gender, weight, height.
2. Select your activity level based on your daily routine.
3. The calculator computes your BMR using the Mifflin-St Jeor equation.
4. It multiplies BMR by the activity factor to give your total daily calorie needs (TDEE).

FAQs – TDEE Calculator

1. What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, including BMR and physical activity.

2. How accurate is TDEE?
It gives a good estimate but individual metabolism can vary slightly.

3. Can I use it for weight loss?
Yes, consume fewer calories than TDEE to create a deficit.

4. Can I use it for muscle gain?
Yes, consume more calories than TDEE to create a surplus for muscle growth.

5. How do I choose my activity level?
Select the level that best matches your daily routine and exercise frequency.

6. Is it suitable for both men and women?
Yes, the calculator uses separate BMR formulas for each gender.

7. Can I use pounds and inches?
Yes, the calculator supports both metric and imperial units.

8. Can it help plan meals?
Absolutely, knowing TDEE allows you to plan calorie intake for weight goals.

9. Do I need to recalculate if my weight changes?
Yes, TDEE changes as your weight and activity level change.

10. Is the TDEE calculator free?
Yes, it’s completely free and works in any browser.