🔥 TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) with detailed step-by-step explanation
📊 Your TDEE is the total calories you burn each day
Personal Information
Light exercise 1-3 days/week
Required for Katch-McArdle formula
Basal Metabolic Rate (BMR)
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Calories at complete rest
Total Daily Energy Expenditure
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With activity level
Maintain Weight
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Eat this to maintain
Weight Loss (0.5-1 lb/week)
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Calorie deficit
Weight Gain (0.5-1 lb/week)
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Calorie surplus
📊 BMR Formula Comparison
🧮 How Was This Calculated?
Enter your details to see the step-by-step calculation.
🥗 Suggested Macronutrient Breakdown
Carbohydrates (50%)
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Protein (20%)
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Fat (30%)
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📖 TDEE: Definition & Formula
What is TDEE? Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities.
Formula: TDEE = BMR × Activity Factor
BMR (Mifflin-St Jeor):
- Male: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
- Female: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
📝 Example Calculation
Example: Male, 30 years, 70kg, 170cm, Moderately Active
Step 1: BMR = (10 × 70) + (6.25 × 170) - (5 × 30) + 5
Step 2: BMR = 700 + 1062.5 - 150 + 5 = 1,617.5 kcal/day
Step 3: TDEE = BMR × 1.55 = 1,617.5 × 1.55 = 2,507.1 kcal/day
This individual burns approximately 2,507 calories per day.
❓ Frequently Asked Questions
What is TDEE and why is it important?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your BMR, physical activity, and the thermic effect of food. Knowing your TDEE helps you maintain, lose, or gain weight effectively.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor formula, which is considered the most accurate for the general population with an accuracy of ±10%. For athletes, the Katch-McArdle formula provides better accuracy when body fat percentage is known.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. TDEE includes BMR plus all additional activities like walking, exercising, and digesting food. TDEE is always higher than BMR.
How many calories should I eat to lose weight?
To lose weight, eat 300-500 calories below your TDEE for gradual loss (0.5-1 lb/week) or 500-1000 calories below for faster loss (1-2 lb/week). Never eat below 1200 calories (women) or 1500 calories (men) without medical supervision.
How many calories should I eat to gain weight?
To gain weight, eat 300-500 calories above your TDEE for gradual gain (0.5-1 lb/week). Combine with strength training to ensure the weight gain comes from muscle rather than fat.
🔗 Related Calculators
🫀 BMR Calculator 📊 BMI Calculator 🔥 Calorie Calculator 📏 Body Fat Calculator ⚖️ Ideal Weight Calculator