TDEE Calculator

The TDEE calculator is designed to estimate the total daily energy expenditure (TDEE) based on the given parameters.

Unit Type:

years
ft
in
cm
lb
kg
%
kg/m2

Energy Intake to Lose or Gain Weight:

WEIGHT CAL/DAY PERCENTAGE

Extreme Weight Loss

Weight Loss

Mild Weight Loss

Maintain Weight

Mild Weight Gain

Weight Gain

Extreme Weight Gain

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How to Use TDEE Calculator?

  1. Firstly, select the unit type. The tool supports matric and imperial or US/UK units.
  2. Input the age and select your gender. The age should be between 18 to 80.
  3. Now input the height and weight based on the unit type.
  4. Select the daily activity level from the dropdown options. To get only the Basal Metabolic Rate (BMR), select the first option.
  5. Choose the BMR formula if needed. By default, the tool uses the 'Mifflin St Jeor' formula to calculate TDEE. Also, you need to enter the percentage of body fat if you choose the 'Katch-McArdle' formula.
  6. Click on the 'Calculate' button. As a result, the tool returns the Total Daily Energy Expenditure (TDEE) result with body mass index (BMI) and BMI category.
  7. In addition, you will get the calorie intake chart table to lose, gain, or maintain weight.
  8. Lastly, press the 'Reset' button for the new TDEE calculation.

What is TDEE?

The Total Daily Energy Expenditure (TDEE) is the total calories that a person burns in a day. It's calculated based on factors such as basal metabolic rate (BMR), physical activity, and the thermic effect of food (TEF).

By calculating your TDEE, you can easily know how many calories you need to consume or burn each day to maintain your current weight.

How to Calculate TDEE?

The formula for calculating TDEE involves determining a person's BMR and then multiplying it by physical activity level.

TDEE = BMR × Physical Activity

The following formula is used to calculate basal metabolic rate (BMR). You can also use the BMR calculator to do so.

For Men:

BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) + 5

For Women:

BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) - 161

The physical activity levels are as below:

Sedentary (Little or No Exercise) 1.2
Lightly Active (Light Exercise 1-3 times/week) 1.375
Moderately Active (Exercise 4-5 times/week) 1.465
Active (Daily Exercise or Intense Exercise 3-4 times/week) 1.55
Very Active (Hard Exercise 6-7 times/week) 1.725
Extra Active (Very Hard Exercise Daily or Physical Job) 1.9

To determine TDEE, multiply the BMR by the daily activity level.

Let's take an example for male:

Example:

Find the TDEE for the following details:

  • Age: 32 years
  • Gender: Male
  • Height: 176 cm (5'9")
  • Weight: 77 kg (170 lbs)
  • Activity Level: Moderate

Solution:

Step 1: Calculate the BMR

BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) + 5

BMR = (10 × 77) + (6.25 × 176) – (5 × 32) + 5

BMR = 1715 calories/day

Step 2: Multiply the BMR by physical activity level

Here, the person is moderately active. So, the activity level will be: 1.465.

TDEE = BMR × Physical Activity Level

TDEE = 1715 × 1.465

TDEE = 2512 calories/day

Let's take an example for female:

Example:

Calculate the TDEE for the following details:

  • Age: 28 years
  • Gender: Female
  • Height: 163 cm (5'4")
  • Weight: 55 kg (121 lbs)
  • Activity Level: Very Active

Solution:

Step 1: Calculate the BMR

BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) - 161

BMR = (10 × 55) + (6.25 × 163) – (5 × 28) - 161

BMR = 1267.75 calories/day

Step 2: Multiply the BMR by activity level

Here, the person is very active. So, the activity level will be: 1.725.

TDEE = BMR × Physical Activity Level

TDEE = 1267.75 × 1.725

TDEE = 2187 calories/day