TDEE Calculator

Calculate your Total Daily Energy Expenditure with personalized nutrition planning

What is a TDEE Calculator?

A TDEE (Total Daily Energy Expenditure) calculator is a comprehensive nutrition tool that determines the total number of calories you burn in a day, including your basal metabolic rate plus all physical activities. Unlike BMR which only measures calories needed at rest, TDEE accounts for your complete lifestyle including exercise, work activities, and daily movement, providing the foundation for effective weight management and nutrition planning.

Our advanced TDEE calculator uses scientifically validated formulas including the Mifflin-St Jeor equation combined with activity multipliers based on extensive metabolic research. It considers your age, gender, height, weight, and detailed activity levels to provide personalized calorie targets for weight loss, maintenance, or muscle gain. The calculator also provides macronutrient breakdowns and meal planning guidance based on your specific goals.

Essential for fitness enthusiasts planning cutting or bulking phases, individuals starting weight loss journeys, athletes optimizing performance nutrition, bodybuilders calculating precise calorie needs, nutritionists counseling clients, and anyone serious about achieving specific body composition goals. The results help you create sustainable eating plans, avoid metabolic damage from extreme dieting, and make informed decisions about portion sizes and meal timing.

BMR

Base metabolism

Activity

Exercise & movement

TDEE

Total daily calories

Plan

Nutrition strategy

Personal Information

Enter your age in years
Enter your height in centimeters
Enter your current weight in kilograms
Gender affects metabolic calculations

Activity Level

Sedentary
Little or no exercise, desk job
Office work, watching TV, reading
BMR × 1.2
Light Activity
Light exercise 1-3 days/week
Walking, light yoga, casual cycling
BMR × 1.375
Moderate Activity
Moderate exercise 3-5 days/week
Gym workouts, running, swimming
BMR × 1.55
Active
Hard exercise 6-7 days/week
Daily intense workouts, sports training
BMR × 1.725
Very Active
Very hard exercise, physical job
Professional athlete, construction work
BMR × 1.9

Your Goal

Lose Weight
Create caloric deficit for fat loss
Maintain Weight
Maintain current weight and composition
Gain Weight
Create caloric surplus for weight gain
Build Muscle
Optimize for lean muscle growth
Basal Metabolic Rate
0
calories/day
Calories burned at rest for basic body functions
Total Daily Energy Expenditure
0
calories/day
Total calories burned including all activities
Target Calories
0
calories/day
Recommended daily intake for your goal

Personalized Nutrition Plan

Protein
0g
0 calories
25%
Carbohydrates
0g
0 calories
45%
Healthy Fats
0g
0 calories
30%

Suggested Meal Distribution

Breakfast
0
25% of daily calories
Lunch
0
30% of daily calories
Dinner
0
30% of daily calories
Snacks
0
15% of daily calories

Personalized Recommendations

TDEE Science & Metabolic Formulas

BMR Calculation Methods

Mifflin-St Jeor Equation (Primary):
Men: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5

Women: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161

Most accurate equation for general population, validated in multiple studies since 1990.

PubMed - Mifflin et al. (1990)
Harris-Benedict Equation (Alternative):
Men: BMR = 88.362 + (13.397 × weightkg) + (4.799 × heightcm) − (5.677 × age)

Women: BMR = 447.593 + (9.247 × weightkg) + (3.098 × heightcm) − (4.330 × age)

Classic equation, slightly overestimates BMR in modern sedentary populations.

TDEE Calculation

Total Daily Energy Expenditure:
TDEE = BMR × Activity Factor

Multiplies basal metabolic rate by physical activity level to estimate total calorie needs.

Activity Level Multipliers:
Sedentary: BMR × 1.2
Light Activity: BMR × 1.375
Moderate Activity: BMR × 1.55
Active: BMR × 1.725
Very Active: BMR × 1.9

Based on comprehensive activity tracking studies and metabolic chamber research.

WHO - Energy Requirements

Macronutrient Calculations

Protein Requirements:
Sedentary: 0.8–1.0g per kg body weight
Active: 1.2–1.6g per kg body weight
Athletes: 1.6–2.2g per kg body weight

Based on WHO recommendations and sports nutrition research.

Caloric Values (Atwater Factors):
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fats: 9 calories per gram
Alcohol: 7 calories per gram

Standard Atwater factors used in nutrition science.

Goal-Based Adjustments:
Weight Loss: TDEE − 500 calories (1 lb/week loss)
Weight Gain: TDEE + 500 calories (1 lb/week gain)
Muscle Building: TDEE + 300–500 calories

Conservative approach based on 3,500 calories = 1 pound of fat tissue.

Scientific References

Mifflin et al. (1990)

Landmark study establishing the most accurate BMR prediction equation for modern populations.

American Journal of Clinical Nutrition
WHO/FAO/UNU (2001)

International expert consultation on human energy requirements and metabolic calculations.

FAO Food and Nutrition Technical Report
Institute of Medicine (2005)

Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids.

National Academies Press
American College of Sports Medicine

Position stands on nutrition and athletic performance, exercise prescription guidelines.

ACSM Position Statements

Energy Expenditure Components

Basal Metabolic Rate (BMR) - 60-75%:

Energy required for basic physiological functions: breathing, circulation, cell production, nutrient processing.

Thermic Effect of Food (TEF) - 8-10%:

Energy cost of digesting, absorbing, transporting, and storing food. Higher for protein (20-30%) vs carbs/fats (5-10%).

Exercise Activity Thermogenesis (EAT) - 15-30%:

Energy expended during planned physical activities and structured exercise sessions.

Non-Exercise Activity Thermogenesis (NEAT) - 15-30%:

Energy for all activities not sleeping, eating, or sports-like exercise. Highly variable between individuals.

Accuracy & Individual Variations

Prediction Accuracy:

TDEE calculations accurate within ±10-15% for 68% of population, ±20-25% for 95% of population.

Metabolic Adaptation:

Prolonged calorie restriction can reduce metabolic rate by 10-25% through adaptive thermogenesis.

Individual Factors:

Genetics (±8%), muscle mass, hormones (thyroid, insulin), medications, and health conditions affect metabolism.

Age-Related Changes:

Metabolic rate decreases ~1-3% per decade after age 30 due to muscle loss and hormonal changes.

Body Composition Impact:

Muscle tissue burns 3x more calories than fat tissue. Athletes may need specialized calculations.

Tracking Recommendations:

Monitor weight changes over 2-4 weeks and adjust calories by ±100-200 based on actual results.