Calculate Calories to Maintain Weight (TDEE Calculator)
Determine your Total Daily Energy Expenditure (TDEE) to understand how many calories you need to maintain your current body weight.
TDEE Calculator
Your Estimated Daily Calorie Needs
TDEE: kcal
BMR
kcal
Weight
kg
Height
cm
Formula: TDEE = BMR * Activity Factor. BMR is calculated using the Mifflin-St Jeor equation.
Calorie Needs Breakdown
This chart visually represents your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).
Calorie Adjustment Table
| Goal | Weekly Change | Daily Calorie Adjustment | Approximate Daily TDEE |
|---|---|---|---|
| Lose 1 lb per week | -1 lb | -500 kcal | TDEE – 500 kcal |
| Lose 2 lbs per week | -2 lbs | -1000 kcal | TDEE – 1000 kcal |
| Gain 1 lb per week | +1 lb | +500 kcal | TDEE + 500 kcal |
| Gain 2 lbs per week | +2 lbs | +1000 kcal | TDEE + 1000 kcal |
Note: These are general guidelines. Sustainable weight loss/gain is typically 1-2 lbs per week. Consult a healthcare professional for personalized advice.
What is TDEE (Total Daily Energy Expenditure)?
Your Total Daily Energy Expenditure, commonly known as TDEE, represents the total number of calories your body burns in a 24-hour period. This includes all the energy used for basic bodily functions, physical activity, and the thermic effect of food. Understanding your TDEE is fundamental for managing your weight, whether your goal is to lose fat, gain muscle, or simply maintain your current physique. It's the cornerstone of a balanced approach to nutrition and fitness.
Who Should Use a TDEE Calculator?
Anyone looking to understand their energy balance should use a TDEE calculator. This includes:
- Individuals aiming for weight loss: By consuming fewer calories than your TDEE, you create a caloric deficit, prompting your body to use stored fat for energy.
- Those looking to gain weight or muscle: Consuming more calories than your TDEE creates a caloric surplus, providing the energy and building blocks for muscle growth.
- People who want to maintain their current weight: Eating a calorie intake equal to your TDEE ensures your weight remains stable.
- Athletes and fitness enthusiasts: Understanding TDEE helps optimize fueling for performance and recovery.
Common Misconceptions About TDEE
A prevalent misconception is that TDEE is a static number. In reality, your TDEE fluctuates based on numerous factors, including activity levels, metabolic changes, and even the temperature of your environment. Another myth is that TDEE calculators provide an exact number; they offer an estimation, and individual results can vary. It's crucial to use these calculations as a starting point and adjust based on your body's actual response.
TDEE Formula and Mathematical Explanation
The most widely accepted method for calculating TDEE involves first determining your Basal Metabolic Rate (BMR) and then multiplying it by an appropriate activity factor. The Mifflin-St Jeor equation is the current standard for BMR calculation due to its accuracy.
Basal Metabolic Rate (BMR) Calculation (Mifflin-St Jeor Equation)
The Mifflin-St Jeor equation estimates the minimum number of calories your body needs to function at rest. The formulas differ slightly for men and women:
- For Men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
- For Women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
Total Daily Energy Expenditure (TDEE) Calculation
Once you have your BMR, you multiply it by an activity factor that represents your average daily physical activity level:
TDEE = BMR * Activity Factor
The activity factors are generally categorized as follows:
- Sedentary: BMR x 1.2 (little or no exercise, desk job)
- Lightly Active: BMR x 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR x 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR x 1.725 (hard exercise/sports 6-7 days/week)
- Extra Active: BMR x 1.9 (very hard exercise/sports & physical job or training twice a day)
Variables Table
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| Sex | Biological sex influences metabolic rate. | Male/Female | Male, Female |
| Age | Metabolism tends to slow down with age. | Years | 18 – 100+ |
| Weight | Body mass, a significant factor in energy expenditure. | Kilograms (kg) | 30 – 200+ kg |
| Height | Body size, influencing surface area and muscle mass. | Centimeters (cm) | 120 – 210+ cm |
| Activity Level | Multiplier representing daily physical exertion. | Multiplier (e.g., 1.2, 1.55) | 1.2 – 1.9 |
| BMR | Basal Metabolic Rate: calories burned at rest. | Kilocalories (kcal) | Variable (e.g., 1200 – 2500 kcal) |
| TDEE | Total Daily Energy Expenditure: calories burned in a day. | Kilocalories (kcal) | Variable (e.g., 1500 – 4000+ kcal) |
Practical Examples (Real-World Use Cases)
Example 1: Sarah, Aiming for Weight Loss
Sarah is a 30-year-old female, 165 cm tall, and weighs 70 kg. She works an office job but goes for a brisk walk 3 times a week for about 45 minutes. She wants to lose about 1 pound per week.
- Inputs:
- Sex: Female
- Age: 30 years
- Weight: 70 kg
- Height: 165 cm
- Activity Level: Lightly active (1.375)
Calculation:
- BMR (Female): (10 * 70) + (6.25 * 165) – (5 * 30) – 161 = 700 + 1031.25 – 150 – 161 = 1420.25 kcal
- TDEE: 1420.25 kcal * 1.375 = 1952.84 kcal
Interpretation: Sarah needs approximately 1953 kcal per day to maintain her weight. To lose 1 lb per week, she needs a deficit of 500 kcal/day. Therefore, her target daily intake for weight loss should be around 1453 kcal (1953 – 500). She should monitor her progress and adjust if necessary, ensuring her intake doesn't drop too low.
Example 2: Mark, Aiming for Muscle Gain
Mark is a 25-year-old male, 180 cm tall, and weighs 75 kg. He lifts weights intensely 5 days a week and has a physically demanding job. He wants to gain muscle mass gradually.
- Inputs:
- Sex: Male
- Age: 25 years
- Weight: 75 kg
- Height: 180 cm
- Activity Level: Very active (1.725) or Extra Active (1.9) depending on job intensity. Let's assume 'Very Active' for this example.
Calculation:
- BMR (Male): (10 * 75) + (6.25 * 180) – (5 * 25) + 5 = 750 + 1125 – 125 + 5 = 1755 kcal
- TDEE: 1755 kcal * 1.725 = 3027.375 kcal
Interpretation: Mark needs approximately 3027 kcal per day to maintain his weight. To gain muscle mass (typically 0.5-1 lb per week), he should aim for a surplus of about 250-500 kcal per day. His target daily intake for muscle gain would be around 3277 – 3527 kcal. He should focus on consuming nutrient-dense foods, especially protein, to support muscle growth.
How to Use This TDEE Calculator
Using our TDEE calculator is straightforward:
- Select Your Sex: Choose 'Male' or 'Female'.
- Enter Your Age: Input your current age in years.
- Input Your Weight: Provide your weight in kilograms (kg). Ensure it's accurate for the best results.
- Enter Your Height: Input your height in centimeters (cm).
- Choose Your Activity Level: Select the option that best describes your typical weekly exercise and daily physical exertion. Be honest for the most accurate estimate.
- Click 'Calculate TDEE': The calculator will instantly provide your estimated TDEE, BMR, and body metrics.
How to Read Results
- TDEE: This is your main result – the estimated number of calories you burn daily to maintain your current weight.
- BMR: Your Basal Metabolic Rate is the energy your body requires to perform essential life-sustaining functions while at complete rest.
- Weight & Height: These are your input values, shown for confirmation.
Decision-Making Guidance
Use your TDEE as a baseline:
- To Lose Weight: Aim to consume 300-500 calories *less* than your TDEE per day.
- To Gain Weight/Muscle: Aim to consume 250-500 calories *more* than your TDEE per day.
- To Maintain Weight: Consume calories close to your calculated TDEE.
Remember that these are starting points. Monitor your progress for 2-3 weeks and adjust your intake based on actual results. Consulting with a registered dietitian or healthcare provider can offer personalized strategies.
Key Factors That Affect TDEE Results
While our TDEE calculator provides a solid estimate, several individual factors can influence your actual energy expenditure:
- Body Composition (Muscle vs. Fat): Muscle tissue is metabolically more active than fat tissue. A person with higher muscle mass will burn more calories at rest than someone of the same weight with a higher body fat percentage. Our calculator uses general formulas that don't account for precise body composition.
- Genetics: Individual genetic makeup plays a significant role in metabolic rate. Some people naturally have faster metabolisms, while others have slower ones, regardless of diet or exercise.
- Hormonal Factors: Conditions like hypothyroidism (underactive thyroid) can significantly lower BMR and TDEE, while hyperthyroidism can increase it. Hormonal fluctuations during the menstrual cycle can also cause minor, temporary changes.
- Thermic Effect of Food (TEF): The energy used to digest, absorb, and metabolize food contributes to TDEE. Protein has a higher TEF than carbohydrates or fats, meaning your body burns more calories digesting protein. This is a factor not explicitly calculated by basic TDEE formulas.
- Non-Exercise Activity Thermogenesis (NEAT): This encompasses all the calories burned from activities that are not formal exercise, such as fidgeting, walking around the office, maintaining posture, and household chores. NEAT can vary dramatically between individuals and significantly impact daily calorie expenditure.
- Environmental Temperature: Your body expends energy to maintain its core temperature. In very cold or very hot environments, your TDEE can increase as your body works harder to stay warm or cool down.
- Age-Related Metabolic Slowdown: As people age, their metabolism naturally tends to slow down, partly due to a decrease in muscle mass. This is why the 'Age' input is critical in the BMR calculation.
- Illness and Recovery: During periods of illness or recovery from injury, the body may require more or fewer calories depending on the condition and the body's healing processes.
Frequently Asked Questions (FAQ)
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest for basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus all calories burned through physical activity, digestion, and other daily movements.
Is the Mifflin-St Jeor equation the most accurate?
The Mifflin-St Jeor equation is widely considered one of the most accurate BMR estimation formulas currently available for the general population. However, it's still an estimate, and individual variations exist. Other formulas like Harris-Benedict also exist but are generally less accurate.
How often should I recalculate my TDEE?
It's recommended to recalculate your TDEE every few months, or whenever significant changes occur in your body weight, body composition (e.g., after a period of intense training), or activity level. Your metabolism can adapt over time.
Can I eat more than my TDEE if I exercise a lot?
Yes, if your goal is to fuel intense training, prevent muscle loss, or maximize performance, consuming calories at or even slightly above your TDEE can be appropriate. However, for sustainable weight gain (especially muscle), a moderate surplus is usually recommended over a large one.
What if my weight changes significantly?
A significant change in weight (e.g., 5-10 kg or more) will alter your TDEE. As you gain weight, your TDEE generally increases, and as you lose weight, it typically decreases. Recalculate your TDEE with your new weight to ensure your calorie intake remains appropriate for your goals.
Does muscle weigh more than fat?
This is a common misconception. A pound is a pound, regardless of whether it's muscle or fat. However, muscle is denser than fat, meaning it takes up less space. So, 1 lb of muscle might look smaller than 1 lb of fat. This is why body composition is crucial; someone with more muscle might weigh more but have a lower body fat percentage and a higher metabolism.
How accurate are activity multipliers?
Activity multipliers are estimates. Differentiating between 'Lightly Active' and 'Moderately Active' can be subjective. Factors like NEAT (Non-Exercise Activity Thermogenesis) play a huge role and are difficult to quantify precisely. The best approach is to use the calculator as a starting point and adjust based on your body's response.
Can I use this calculator for children?
This TDEE calculator is designed for adults. Children and adolescents have different metabolic needs due to growth and development. Specialized pediatric calculators or advice from a healthcare professional should be used for them.