Calculate How Many Calories to Eat to Maintain Weight

Your Essential TDEE Calculator

Total Daily Energy Expenditure (TDEE) Calculator

Activity Level Multipliers

Activity Level	Multiplier	Description
Sedentary	1.2	Little to no exercise, desk job.
Lightly Active	1.375	Light exercise/sports 1-3 days/week.
Moderately Active	1.55	Moderate exercise/sports 3-5 days/week.
Very Active	1.725	Hard exercise/sports 6-7 days/week.
Extra Active	1.9	Very hard exercise/sports & physical job.

What is TDEE (Total Daily Energy Expenditure)?

TDEE, or Total Daily Energy Expenditure, represents the total number of calories your body burns in a 24-hour period. This figure is crucial for anyone looking to manage their body weight, whether their goal is to maintain, lose, or gain weight. Understanding your TDEE provides a personalized calorie target to align with your specific objectives. It's a more comprehensive metric than Basal Metabolic Rate (BMR) because it accounts for not just your resting metabolism but also your physical activity levels throughout the day.

Who should use it? Anyone interested in weight management, from athletes optimizing performance to individuals seeking to lose fat or gain muscle. It's also valuable for understanding the energy demands of different lifestyles.

Common misconceptions: A common misconception is that TDEE is a fixed number. In reality, it fluctuates based on activity, diet, and even environmental factors. Another is that TDEE is solely about weight loss; it's equally important for healthy weight gain and maintenance.

TDEE Formula and Mathematical Explanation

Calculating your TDEE involves two main steps: first, determining your Basal Metabolic Rate (BMR), and second, multiplying that by an appropriate activity factor. The most widely accepted formula for BMR is the Mifflin-St Jeor equation, which is known for its accuracy across different populations.

Basal Metabolic Rate (BMR) Calculation (Mifflin-St Jeor Equation)

The Mifflin-St Jeor equation is as follows:

• 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 BMR is calculated, it's adjusted for your daily activity level:

TDEE = BMR * Activity Multiplier

Variable Explanations

Variable	Meaning	Unit	Typical Range
Weight	Body mass	Kilograms (kg)	30 – 200+ kg
Height	Body stature	Centimeters (cm)	140 – 200+ cm
Age	Years since birth	Years	1 – 100+ years
Gender	Biological sex	Male/Female	N/A
Activity Multiplier	Factor representing daily energy expenditure from physical activity	Unitless	1.2 – 1.9
BMR	Calories burned at rest	Kilocalories (kcal)	Varies greatly based on inputs
TDEE	Total calories burned daily	Kilocalories (kcal)	Varies greatly based on inputs

Practical Examples (Real-World Use Cases)

Example 1: Sarah, a Moderately Active Woman

Sarah is 30 years old, weighs 65 kg, and is 165 cm tall. She works an office job but goes to the gym for moderate exercise 4 times a week. Her activity level is 'Moderately Active' (multiplier 1.55).

• Inputs: Weight: 65 kg, Height: 165 cm, Age: 30, Gender: Female, Activity Level: Moderately Active (1.55)
• BMR Calculation (Female): (10 * 65) + (6.25 * 165) – (5 * 30) – 161 = 650 + 1031.25 – 150 – 161 = 1370.25 kcal
• TDEE Calculation: 1370.25 kcal * 1.55 = 2123.89 kcal
• Interpretation: To maintain her current weight, Sarah needs to consume approximately 2124 calories per day. If she wants to lose weight, she should eat less than this; to gain weight, she should eat more.

Example 2: Mark, a Very Active Man

Mark is 25 years old, weighs 85 kg, and is 185 cm tall. He is a construction worker and also trains intensely for a marathon 6 days a week. His activity level is 'Very Active' (multiplier 1.725).

• Inputs: Weight: 85 kg, Height: 185 cm, Age: 25, Gender: Male, Activity Level: Very Active (1.725)
• BMR Calculation (Male): (10 * 85) + (6.25 * 185) – (5 * 25) + 5 = 850 + 1156.25 – 125 + 5 = 1886.25 kcal
• TDEE Calculation: 1886.25 kcal * 1.725 = 3254.44 kcal
• Interpretation: Mark's high activity level means he burns a significant number of calories. To maintain his weight, he needs around 3254 calories daily. His intense training requires careful attention to his caloric intake to fuel performance and recovery.

How to Use This TDEE Calculator

1. Enter Your Details: Accurately input your current weight (in kg), height (in cm), age (in years), and select your gender.
2. Select Your Activity Level: Choose the option that best reflects your typical weekly physical activity. Be honest to get the most accurate results. Refer to the table provided if unsure.
3. Calculate: Click the "Calculate TDEE" button.
4. Review Results: The calculator will display your estimated Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). The main highlighted result is your TDEE, the number of calories needed to maintain your current weight.
5. Interpret:
   • To Maintain Weight: Aim to consume calories close to your TDEE.
   • To Lose Weight: Create a calorie deficit by consuming fewer calories than your TDEE (typically a deficit of 300-500 kcal per day for sustainable loss).
   • To Gain Weight: Create a calorie surplus by consuming more calories than your TDEE (typically a surplus of 300-500 kcal per day for lean muscle gain).
6. Use the Chart: The dynamic chart visually represents your TDEE and how different calorie intake levels might affect your weight over time.
7. Reset: Use the "Reset" button to clear the fields and start over.
8. Copy: Use the "Copy Results" button to save your calculated BMR, TDEE, and the assumptions used.

Key Factors That Affect TDEE Results

While the TDEE calculator provides a solid estimate, several factors can influence your actual energy expenditure:

1. Muscle Mass: Muscle tissue is metabolically more active than fat tissue. Individuals with higher muscle mass generally have a higher BMR and TDEE, even at the same body weight. Strength training can increase muscle mass over time, potentially raising your TDEE.
2. Genetics: Your genetic makeup plays a role in your metabolic rate. Some individuals naturally have a faster metabolism, meaning they burn more calories at rest.
3. Hormonal Balance: Hormones like thyroid hormones significantly impact metabolism. Conditions like hypothyroidism (underactive thyroid) can lower BMR, while hyperthyroidism (overactive thyroid) can increase it.
4. 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. While included implicitly in activity multipliers, significant dietary shifts can subtly alter this.
5. Environmental Temperature: Your body expends energy to maintain its core temperature. In very cold or very hot environments, your metabolic rate may increase slightly as your body works harder to regulate temperature.
6. Age: Metabolism tends to slow down with age, partly due to a natural decrease in muscle mass. This is why the age variable is included in the BMR calculation.
7. Health Status & Illness: During illness or recovery from injury, your body may require more energy to heal, potentially increasing TDEE. Conversely, certain chronic conditions might affect metabolic rate.
8. Medications: Some medications can influence metabolism, either speeding it up or slowing it down.

Frequently Asked Questions (FAQ)

Q1: Is the TDEE calculator accurate?

A1: The TDEE calculator provides an estimate based on established formulas like Mifflin-St Jeor. While generally accurate, individual metabolic rates can vary due to genetics, body composition, and other factors not precisely captured by the formula. It's a great starting point, but monitoring your body's response is key.

Q2: How often should I recalculate my TDEE?

A2: Recalculate your TDEE if your weight changes significantly (e.g., by 5-10%), if your activity level changes substantially (e.g., starting a new exercise routine or changing jobs), or if you notice your weight is no longer responding as expected to your calorie intake.

Q3: What's the difference between BMR and TDEE?

A3: BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus the calories burned through all physical activities, from walking to intense exercise. TDEE is always higher than BMR.

Q4: Can I use this calculator if I'm pregnant or breastfeeding?

A4: No, this calculator is not suitable for pregnant or breastfeeding individuals. Their caloric needs are significantly higher and require specialized calculations and medical advice due to the unique physiological demands.

Q5: What if my activity level is hard to categorize?

A5: Try to choose the category that best represents the majority of your week. If you're on the borderline, consider using a multiplier in between the two levels or recalculating with both and observing your body's response. Consistency in tracking is more important than a perfect multiplier.

Q6: Does exercise intensity matter more than frequency?

A6: Both intensity and frequency contribute to your overall energy expenditure. High-intensity workouts burn more calories per session than low-intensity ones. However, exercising frequently, even at a moderate intensity, can lead to a higher total calorie burn over the week than infrequent intense workouts. The activity multipliers aim to balance these factors.

Q7: How does body composition (muscle vs. fat) affect TDEE?

A7: Muscle tissue burns more calories at rest than fat tissue. Therefore, someone with a higher percentage of muscle mass will have a higher BMR and TDEE than someone of the same weight with a lower muscle percentage. This is why focusing solely on weight can be misleading; body composition is a critical factor.

Q8: What is a safe rate of weight loss using TDEE?

A8: A generally recommended safe and sustainable rate of weight loss is 1-2 pounds (0.5-1 kg) per week. This typically requires a daily calorie deficit of 500-1000 calories below your TDEE. Rapid weight loss can lead to muscle loss and other health issues.

Related Tools and Internal Resources

• TDEE CalculatorEstimate your daily calorie needs for weight management.
• BMI CalculatorCalculate your Body Mass Index to assess weight status.
• Macronutrient CalculatorDetermine the ideal balance of protein, carbs, and fats for your goals.
• Water Intake CalculatorFind out how much water you should drink daily.
• Body Fat Percentage CalculatorEstimate your body fat percentage for a more accurate health assessment.
• Calorie Deficit CalculatorCalculate the specific calorie deficit needed for weight loss.