Calculate your Total Daily Energy Expenditure (TDEE) to maintain your current weight.
TDEE Calculator
Male
Female
Enter your age in years.
Enter your weight in kilograms.
Enter your height in centimeters.
Sedentary (little to no exercise)
Lightly Active (exercise 1-3 days/week)
Moderately Active (exercise 3-5 days/week)
Very Active (exercise 6-7 days/week)
Extra Active (very intense exercise daily, or physical job)
Your Daily Calorie Needs
— kcal
Basal Metabolic Rate (BMR): — kcal
Formula Explanation: First, we calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. Then, we multiply your BMR by your chosen activity factor to estimate your Total Daily Energy Expenditure (TDEE), which is the number of calories you need to maintain your current weight.
Calorie Needs by Activity Level
Estimated TDEE for different activity levels based on your BMR.
Calorie Distribution Overview
A conceptual breakdown of calorie expenditure (BMR vs. Activity).
Key Data & Assumptions
Gender:—
Age:— years
Weight:— kg
Height:— cm
Activity Level Factor:—
What is TDEE (Total Daily Energy Expenditure)?
{primary_keyword} is a crucial metric for anyone looking to manage their weight effectively. It represents the total number of calories your body burns in a 24-hour period. Understanding your {primary_keyword} allows you to create a sustainable calorie intake plan, whether your goal is to maintain, lose, or gain weight. This calculator specifically focuses on determining the calories needed to *maintain* your current weight.
Who should use it? Anyone interested in weight management, fitness enthusiasts, athletes looking to optimize performance, individuals recovering from illness, or those simply curious about their body's energy demands. It's a fundamental tool for informed dietary choices.
Common misconceptions: A common misconception is that {primary_keyword} is a fixed number. In reality, it fluctuates daily based on activity, diet, and even environmental factors. Another is that it's solely about exercise; non-exercise activity thermogenesis (NEAT) and the thermic effect of food (TEF) also contribute significantly. Many also overestimate their calorie burn from exercise.
{primary_keyword} Formula and Mathematical Explanation
The most widely accepted and accurate method for calculating {primary_keyword} involves two main steps:
Calculate Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. We use the Mifflin-St Jeor equation, which is considered more accurate than the older Harris-Benedict equation for most populations.
Apply Activity Multiplier: BMR is then multiplied by an activity factor that reflects your average daily physical activity.
Mifflin-St Jeor Equation for BMR:
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):
{primary_keyword} = BMR * Activity Multiplier
Variable Explanations:
Weight: The total mass of your body, measured in kilograms (kg). A higher body mass generally requires more calories.
Height: The vertical measurement from the soles of your feet to the top of your head, measured in centimeters (cm). Taller individuals typically have a higher BMR.
Age: Your age in years. Metabolism tends to slow down slightly as we age.
Gender: Influences body composition (muscle mass vs. fat mass) and hormonal differences, affecting metabolic rate. Men typically have a higher BMR than women of the same weight and height.
Activity Multiplier: A factor representing your average daily physical exertion. This is crucial as activity significantly increases calorie expenditure.
Variables Table:
Variable
Meaning
Unit
Typical Range
Weight
Body mass
Kilograms (kg)
1 – 1000+
Height
Body height
Centimeters (cm)
25 – 250+
Age
Years since birth
Years
1 – 120+
Gender
Biological sex
Categorical (Male/Female)
Male / Female
Activity Multiplier
Average daily physical activity level
Decimal Factor
1.2 – 1.9
Practical Examples (Real-World Use Cases)
Example 1: Sarah, a Moderately Active Office Worker
Inputs:
Gender: Female
Age: 28 years
Weight: 65 kg
Height: 165 cm
Activity Level: Moderately Active (Multiplier: 1.55)
Result Interpretation: Sarah needs approximately 2139 calories per day to maintain her current weight of 65 kg. To lose weight, she would need to consume fewer calories than this; to gain weight, she would need to consume more.
Result Interpretation: David, with his demanding job and training schedule, requires around 3114 calories daily to maintain his 85 kg frame. This high TDEE reflects his significant energy expenditure throughout the day.
How to Use This TDEE Calculator
Using our {primary_keyword} calculator is straightforward and takes just a few moments:
Select Gender: Choose 'Male' or 'Female' based on your biological sex.
Enter Age: Input your current age in years.
Input Weight: Provide your weight in kilograms (kg).
Input Height: Enter your height in centimeters (cm).
Choose Activity Level: Select the option that best describes your average weekly physical activity from the dropdown menu. This is a critical step, as it significantly impacts the final TDEE.
Click Calculate: The calculator will instantly display your estimated TDEE.
How to read results: The main result highlighted is your estimated TDEE in kilocalories (kcal) – the calories needed to maintain your current weight. The intermediate results show your calculated Basal Metabolic Rate (BMR) and a breakdown of the calculation. The 'Key Data & Assumptions' section confirms the inputs used.
Decision-making guidance:
To Maintain Weight: Aim to consume calories equal to your calculated TDEE.
To Lose Weight: Create a calorie deficit by consuming fewer calories than your TDEE (typically 300-500 kcal less per day for sustainable loss).
To Gain Weight: Create a calorie surplus by consuming more calories than your TDEE (typically 250-500 kcal more per day).
Remember, these are estimates. Monitor your weight over a few weeks and adjust your intake accordingly. Consulting a healthcare professional or registered dietitian is always recommended for personalized advice.
Key Factors That Affect TDEE Results
While the TDEE formula provides a solid estimate, several factors can influence your actual daily energy expenditure:
Body Composition: Muscle tissue burns more calories at rest than fat tissue. Two individuals with the same weight and height but different body fat percentages will have different BMRs and thus different TDEEs. Building muscle can increase your TDEE.
Genetics: Individual genetic makeup plays a role in metabolic rate. Some people naturally have a faster metabolism than others.
Hormonal Factors: Conditions like thyroid disorders (hypothyroidism or hyperthyroidism) can significantly impact metabolism and, consequently, TDEE.
Thermic Effect of Food (TEF): Digesting, absorbing, and metabolizing food requires energy. Protein has a higher TEF than carbohydrates or fats, meaning your body burns more calories processing protein.
Non-Exercise Activity Thermogenesis (NEAT): This includes all the calories burned from activities outside of formal exercise – fidgeting, walking around, standing, typing, etc. NEAT can vary dramatically between individuals and significantly impacts TDEE.
Environmental Temperature: Your body expends energy to maintain its core temperature. In very cold or very hot environments, metabolic rate can increase slightly.
Health Status & Illness: During illness or recovery, the body may require more energy to fight infection or repair tissue, increasing TDEE. Conversely, certain chronic conditions might lower it.
Medications: Some medications can affect metabolism and appetite, influencing daily calorie needs.
Frequently Asked Questions (FAQ)
Q: How accurate is the TDEE calculator?
A: The TDEE calculator provides an estimate based on widely accepted formulas like Mifflin-St Jeor. Accuracy depends on the correctness of your inputs and how well the 'Activity Level' categories match your lifestyle. Individual metabolic variations exist, so it's best used as a starting point.
Q: What's the difference between BMR and TDEE?
A: BMR is the calories your body burns at complete rest. TDEE includes BMR plus all calories burned through physical activity, digestion, and daily movements throughout the day.
Q: Should I use the calculator if I'm pregnant or breastfeeding?
A: No, these formulas are not designed for pregnant or breastfeeding individuals, as their caloric needs are significantly higher and influenced by different factors. Consult a healthcare provider for accurate guidance.
Q: How often should I recalculate my TDEE?
A: Recalculate if your weight changes significantly (e.g., +/- 5-10 kg), if your activity level changes drastically, or after major life events (like childbirth).
Q: Is it better to eat fewer calories or exercise more to lose weight?
A: A combination is often most effective and sustainable. Creating a calorie deficit through diet is generally more efficient for weight loss, while exercise is crucial for overall health, preserving muscle mass, and improving body composition.
Q: What does a 'Sedentary' activity level really mean?
A: It typically means a desk job with minimal walking and little to no structured exercise throughout the week.
Q: Can I use pounds and feet/inches in this calculator?
A: This calculator requires weight in kilograms (kg) and height in centimeters (cm). You'll need to convert your measurements before entering them if you use Imperial units.
Q: Does water intake affect my calorie needs?
A: Water itself contains zero calories. However, staying hydrated is vital for metabolism and overall bodily functions. Sometimes, drinking water before meals can help with satiety, potentially reducing calorie intake.
Related Tools and Internal Resources
TDEE Calculator: Our primary tool for estimating daily calorie needs.
BMI Calculator: Understand your Body Mass Index, another key health indicator.