TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on your age, gender, height, weight, and activity level. TDEE represents the number of calories you burn each day, including physical activity and exercise.
Results
| BMR (Basal Metabolic Rate) | 0 calories/day |
|---|---|
| TDEE (Total Daily Energy Expenditure) | 0 calories/day |
| Maintenance Calories | 0 calories/day |
| Weight Loss (0.5 lb/week) | 0 calories/day |
| Extreme Weight Loss (1 lb/week) | 0 calories/day |
About TDEE Calculator
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
How to Calculate TDEE
To calculate your TDEE:
- Calculate your BMR using one of the formulas (Mifflin-St Jeor is most accurate for most people)
- Multiply your BMR by your activity level to get your TDEE
- Adjust based on your goals (weight loss, maintenance, or gain)
BMR Formulas
Mifflin-St Jeor Equation:
- 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
Revised Harris-Benedict Equation:
- For men: BMR = 13.397 × weight(kg) + 4.799 × height(cm) - 5.677 × age(y) + 88.362
- For women: BMR = 9.247 × weight(kg) + 3.098 × height(cm) - 4.330 × age(y) + 447.593
Katch-McArdle Formula: (requires body fat percentage)
- BMR = 370 + 21.6 × lean body mass(kg)
- Lean body mass = weight × (100 - body fat %) / 100
Activity Multipliers
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 4-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise & physical job): BMR × 1.9
Using TDEE for Weight Management
To maintain your current weight: Eat at your TDEE
To lose weight: Eat 500 calories less than your TDEE per day to lose about 1 lb per week
To gain weight: Eat 500 calories more than your TDEE per day to gain about 1 lb per week