Tdee Calculator

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TDEE Calculator
Total Daily Energy Expenditure (TDEE)Basal Metabolic Rate (BMR) Only
MaleFemale
kglbs
cmin
Sedentary (Office job)Lightly Active (1-2 days/week)Moderately Active (3-5 days/week)Very Active (6-7 days/week)Extra Active (Athlete/Physical Job)
Maintenance Calories:
0 kcal/day
function calculateTDEE(){var gender=document.getElementById('gender').value;var age=parseFloat(document.getElementById('age').value);var weight=parseFloat(document.getElementById('weight').value);var w_unit=document.getElementById('w_unit').value;var height=parseFloat(document.getElementById('height').value);var h_unit=document.getElementById('h_unit').value;var activity=parseFloat(document.getElementById('activity').value);var calcType=document.getElementById('calc_type').value;var showSteps=document.getElementById('steps').checked;if(isNaN(age)||isNaN(weight)||isNaN(height)){alert('Please enter valid numerical values');return;}var wKg=w_unit==='lbs'?weight*0.453592:weight;var hCm=h_unit==='in'?height*2.54:height;var bmr;if(gender==='male'){bmr=(10*wKg)+(6.25*hCm)-(5*age)+5;}else{bmr=(10*wKg)+(6.25*hCm)-(5*age)-161;}var tdee=bmr*activity;var finalResult=calcType==='bmr'?bmr:tdee;document.getElementById('resultValue').innerHTML=Math.round(finalResult).toLocaleString();if(showSteps){var stepsHtml='Step 1: Calculate BMR (Mifflin-St Jeor)
';stepsHtml+='Weight: '+wKg.toFixed(2)+' kg, Height: '+hCm.toFixed(2)+' cm, Age: '+age+'
';if(gender==='male'){stepsHtml+='Formula: (10 × '+wKg.toFixed(1)+') + (6.25 × '+hCm.toFixed(1)+') – (5 × '+age+') + 5 = '+Math.round(bmr)+' kcal';}else{stepsHtml+='Formula: (10 × '+wKg.toFixed(1)+') + (6.25 × '+hCm.toFixed(1)+') – (5 × '+age+') – 161 = '+Math.round(bmr)+' kcal';}if(calcType==='tdee'){stepsHtml+='

Step 2: Apply Activity Factor
';stepsHtml+='TDEE = BMR ('+Math.round(bmr)+') × Activity Multiplier ('+activity+') = '+Math.round(tdee)+' kcal/day';}document.getElementById('stepsDisplay').innerHTML=stepsHtml;document.getElementById('stepsDisplay').style.display='block';}else{document.getElementById('stepsDisplay').style.display='none';}}

Calculator Use

The tdee calculator is a vital tool for anyone looking to manage their weight, whether the goal is fat loss, muscle gain, or maintenance. TDEE stands for Total Daily Energy Expenditure, which represents the total number of calories your body burns in a 24-hour period based on your Basal Metabolic Rate (BMR) and your physical activity levels.

By entering your biological data and lifestyle habits into this tdee calculator, you can establish a baseline for your nutritional needs. Understanding this number allows you to create a "calorie deficit" for weight loss or a "calorie surplus" for weight gain.

Gender & Age
Metabolism varies by biological sex and naturally slows down as we age due to changes in muscle mass and hormone levels.
Weight & Height
Larger bodies require more energy to function and move, making these metrics crucial for an accurate calculation.
Activity Level
This ranges from sedentary (little to no exercise) to extra active (intense training or physical labor), significantly impacting your daily burn.

How It Works

Our tdee calculator utilizes the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating BMR in healthy individuals. The process involves two primary calculations:

BMR (Male) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
BMR (Female) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Once your BMR (the calories you burn at total rest) is determined, we apply an Activity Multiplier:

  • Sedentary (1.2): Little or no exercise.
  • Lightly Active (1.375): Light exercise 1-3 days per week.
  • Moderately Active (1.55): Moderate exercise 3-5 days per week.
  • Very Active (1.725): Hard exercise 6-7 days per week.
  • Extra Active (1.9): Very hard exercise, training twice a day, or a physical job.

Calculation Example

Example: Let's calculate the daily needs for a 35-year-old male, weighing 180 lbs (81.6 kg), standing 6'0″ (182.9 cm) tall, with a moderately active lifestyle.

Step-by-step solution:

  1. Calculate BMR: (10 × 81.6) + (6.25 × 182.9) – (5 × 35) + 5 = 1,789.1 kcal
  2. Apply Activity Factor: 1,789.1 × 1.55 (Moderately Active)
  3. Final TDEE: 2,773 calories per day

In this scenario, the individual should consume approximately 2,773 calories per day to maintain their current weight. To lose roughly 1 lb per week, they would aim for a 500-calorie deficit, or 2,273 kcal/day.

Common Questions

How accurate is a tdee calculator?

While the tdee calculator provides a scientifically-backed estimate, it remains an estimation. Individual metabolic health, body composition (muscle vs. fat), and hormonal health can cause actual expenditure to vary by 10-20%. It is best used as a starting point that you adjust based on real-world results.

Should I use my TDEE or BMR for weight loss?

You should always use your TDEE as the reference point for weight loss. Eating below your BMR for extended periods can be dangerous and lead to extreme fatigue, as BMR represents the minimum energy your organs need to function. Aim for a deficit of 250-500 calories below your TDEE for sustainable fat loss.

Does muscle mass change my TDEE?

Yes. Muscle tissue is more metabolically active than fat tissue. Two people with the same weight and height but different body fat percentages will have different TDEEs. A more muscular person will have a higher BMR and thus a higher TDEE, even if their activity level is the same.

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