Calories Expenditure Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on your BMR and activity level.
Your Results
Your Basal Metabolic Rate (BMR) is: 0 calories
Your Total Daily Energy Expenditure (TDEE) is: 0 calories
This is the number of calories you need to consume daily to maintain your current weight.
Understanding Calorie Expenditure
Calorie expenditure, also known as Total Daily Energy Expenditure (TDEE), is the total number of calories your body burns in a 24-hour period. This includes everything from the energy used to keep your heart beating while you sleep to the calories burned during a high-intensity workout.
How It Is Calculated
This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating metabolic rate. The calculation involves two main steps:
- Basal Metabolic Rate (BMR): The energy required to maintain vital body functions at rest.
- Activity Factor: A multiplier applied to the BMR based on your physical activity level.
The Formulas
The BMR formulas used are as follows:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Daily Caloric Goals
| Goal | Caloric Adjustment |
|---|---|
| Weight Maintenance | Eat 100% of your TDEE |
| Weight Loss (Slow) | Eat 90% of your TDEE (10% deficit) |
| Weight Loss (Standard) | Eat 80% of your TDEE (20% deficit) |
| Weight Gain (Muscle Building) | Eat 110% of your TDEE (10% surplus) |
Why Knowing Your TDEE Matters
Whether your goal is to lose fat, build muscle, or maintain your current physique, your calorie expenditure is the foundation of your nutrition plan. By knowing your "maintenance calories" (TDEE), you can make informed decisions about your portion sizes and macro-nutrient distribution. Remember that these are estimates; individual metabolism can vary based on muscle mass, genetics, and health conditions.