TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you burn each day. Get personalized recommendations for weight loss, maintenance, or gain.
Personal Information
years
Feet & Inches Centimeters
ft
in
cm
Pounds Kilograms
lbs
kg
Your Daily Calorie Needs
2,377
Total Daily Energy Expenditure (TDEE)
1,727
Basal Metabolic Rate (BMR)
650
Activity Calories
Weight Management Recommendations
Weight Loss (1-2 lbs/week) 1,877 - 2,127
500-750 calorie deficit per day
Weight Maintenance 2,377
Maintain current weight
Weight Gain (0.5-1 lb/week) 2,627 - 2,877
250-500 calorie surplus per day
Your Statistics
Gender: Male
Age: 30 years
Height: 5'9" (175 cm)
Weight: 170 lbs (77.1 kg)
Activity Level: Lightly Active
BMI: 25.1 (Normal)
BMR Formula Comparison
Mifflin-St Jeor: 1,727 cal/day
Harris-Benedict: 1,753 cal/day
Katch-McArdle: 1,698 cal/day
*Mifflin-St Jeor is considered most accurate for general population
Daily Energy Breakdown
BMR (Basal functions): 72.6% (1,727 cal)
Physical Activity: 27.4% (650 cal)
Thermic Effect of Food: ~10% (238 cal)
Understanding TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including all activities and bodily functions.
Formula:
TDEE = BMR × Activity Factor
Components of TDEE
- • BMR (60-75%): Energy for basic body functions
- • NEAT (15-30%): Non-exercise activity thermogenesis
- • TEF (8-12%): Thermic effect of food
- • Exercise (15-25%): Planned physical activity
Using Your TDEE
- • Weight Loss: Eat 250-750 calories below TDEE
- • Maintenance: Eat at your TDEE level
- • Weight Gain: Eat 250-500 calories above TDEE
- • Monitor & Adjust: Track progress and modify as needed
Activity Level Guidelines
Sedentary
1.2x BMR
- • Desk job
- • No exercise
- • Minimal walking
Lightly Active
1.375x BMR
- • Light exercise 1-3 days/week
- • Walking, yoga
- • Some standing
Moderately Active
1.55x BMR
- • Exercise 3-5 days/week
- • Moderate intensity
- • Regular workouts
Very Active
1.725x BMR
- • Hard exercise 6-7 days/week
- • High intensity training
- • Active lifestyle
Extremely Active
1.9x BMR
- • 2x daily training
- • Physical job
- • Elite athlete
Tips for Using Your TDEE
Getting Started
- • Use TDEE as a starting point, not an absolute
- • Track your weight and measurements weekly
- • Be honest about your activity level
- • Consider using a food diary or app
- • Focus on consistency over perfection
Making Adjustments
- • Recalculate TDEE every 10-15 lbs lost/gained
- • Adjust if weight loss stalls for 2+ weeks
- • Account for changes in activity level
- • Consider metabolic adaptation for long-term dieting
- • Consult professionals for personalized advice
Sustainable Practices
- • Aim for gradual weight changes (1-2 lbs/week)
- • Include regular refeed or diet break days
- • Prioritize whole, nutrient-dense foods
- • Stay hydrated and get adequate sleep
- • Listen to your body's hunger and fullness cues
Common Mistakes
- • Overestimating activity level
- • Not accounting for weekends differently
- • Ignoring liquid calories
- • Creating unsustainable large deficits
- • Not adjusting TDEE as weight changes
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