TDEE Calculator
Calculate your Total Daily Energy Expenditure and daily calorie needs
Calculate Your TDEE
Basic Information
Age in years
Activity & Formula
Sedentary (little/no exercise)
Mifflin-St Jeor (Most accurate for general population)
Your Energy Expenditure
Formula used: TDEE = BMR × Physical Activity Level
BMR Formula: Mifflin-St Jeor (Most accurate for general population)
Activity Level: 1.2 (Sedentary (little/no exercise))
Medical Disclaimer
This calculator provides estimates based on standard formulas and should not replace professional medical advice. Consult with a healthcare provider or registered dietitian for personalized nutrition recommendations, especially if you have medical conditions or specific health goals.
Example Calculation
Sample Profile
Profile: 45-year-old female
Height: 165 cm
Weight: 60 kg
Activity: Moderate exercise 2-3 times/week
Formula: Mifflin-St Jeor
Calculation Steps
Step 1: BMR = 10 × 60 + 6.25 × 165 - 5 × 45 - 161
Step 2: BMR = 600 + 1031.25 - 225 - 161 = 1245.25 kcal/day
Step 3: TDEE = BMR × Activity Level
Step 4: TDEE = 1245.25 × 1.55 = 1930 kcal/day
BMR Formulas
Mifflin-St Jeor
Most accurate for general population
Men: 10×weight + 6.25×height - 5×age + 5
Women: 10×weight + 6.25×height - 5×age - 161
Harris-Benedict
Historical formula from 1919
Katch-McArdle
Uses lean body mass
BMR = 370 + (21.6 × LBM)
Activity Levels
TDEE Tips
BMR represents 60-75% of total daily calories
Physical activity varies most between individuals
TEF accounts for ~10% of total energy expenditure
Use TDEE for weight management planning
Understanding TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) plus calories burned through physical activity, digestion, and other daily functions.
TDEE Components
- •BMR (60-75%): Calories needed for basic bodily functions
- •Physical Activity (15-30%): Exercise and daily movement
- •TEF (8-12%): Thermic Effect of Food digestion
- •NEAT (15-20%): Non-Exercise Activity Thermogenesis
How to Use TDEE
Weight Loss
Eat 250-500 calories below your TDEE for safe, sustainable weight loss of 0.5-1 lb per week.
Weight Maintenance
Eat approximately your TDEE to maintain your current weight.
Weight Gain
Eat 250-500 calories above your TDEE for healthy weight gain of 0.5-1 lb per week.