TDEE Calculator

What is TDEE Calculator?

A TDEE (Total Daily Energy Expenditure) Calculator estimates the calories you burn in a day at your current body size and activity level. It begins with your basal metabolic rate (BMR)—the energy needed at rest to sustain essential functions—then scales by an activity factor that captures exercise, non‑exercise movement, and digestion. TDEE is often called “maintenance calories” because eating roughly this amount keeps your weight stable. Reliable estimates help you set evidence‑based goals for fat loss, muscle gain, or weight maintenance without guesswork. The calculator supports widely used BMR equations and shows every step with responsive formulas so results are easy to verify and share.

About the TDEE Calculator

This tool implements multiple BMR options, including Mifflin–St Jeor (recommended for the general population), Harris–Benedict (legacy), and Katch–McArdle for users who know body‑fat percentage. You can enter metric or imperial units; conversions are automatic. After computing BMR, the tool applies your chosen activity level (sedentary through extra active) and can generate calorie targets by applying a surplus or deficit percentage. To help with nutrition planning, it optionally suggests macronutrient ranges (e.g., protein per kilogram), but it leaves specific diets to personal preference. Inputs are validated, and all algebraic substitutions are displayed in responsive math blocks.

How to Use this TDEE Calculator

1. Choose a BMR equation (default: Mifflin–St Jeor). Enter weight \(W\), height \(H\), age \(A\), and sex; add body‑fat \(\mathrm{BF}\) if using Katch–McArdle.
2. Select your activity level (e.g., sedentary \(1.2\), light \(1.375\), moderate \(1.55\), very \(1.725\), extra \(1.9\)).
3. Click calculate to see BMR and \(\text{TDEE}=\text{BMR}\times\text{Activity}\) with all substitutions shown.
4. Optionally apply a goal: deficit (−10% to −20%) for fat loss or surplus (+5% to +15%) for gain, then review targets.
5. Revisit inputs monthly—TDEE changes with weight, body composition, and activity habits.

Examples

Example 1: Mifflin–St Jeor, moderate activity

\(W=80\,\mathrm{kg},\; H=180\,\mathrm{cm},\; A=30\) (male), activity \(=1.55\).

Example 2: Katch–McArdle with body‑fat input

\(W=70\,\mathrm{kg},\; \mathrm{BF}=20\%\Rightarrow \mathrm{LBM}=70(1-0.20)=56\,\mathrm{kg}\), activity \(=1.375\).

FAQs

Is TDEE the same as maintenance calories?

Yes—TDEE is the calorie level that maintains your current weight on average when activity and intake are stable.

Which BMR equation should I use?

Mifflin–St Jeor is a strong general choice; use Katch–McArdle if you reliably know body‑fat percentage.

How do I choose an activity factor?

Match your weekly routine. If unsure, start lower; adjust after 2–3 weeks based on actual weight trends.

Can I enter pounds and inches?

Yes—inputs accept imperial units and convert internally using standard factors.

Does TDEE include exercise calories?

Yes—activity factors account for non‑exercise movement and workouts together; no need to “add back” separately.

Why is my calculated TDEE different from my tracker?

Devices estimate movement differently. Use the calculator as a baseline and confirm with multi‑week weight data.

How often should I recalculate?

Any 2–5 kg weight change or major routine shift warrants an update; monthly checks work well.

Should I use a fixed deficit like 500 kcal?

Percent deficits (10–20%) scale with body size and are often easier to sustain than a fixed number.

Can TDEE help set macros?

Yes—set protein (e.g., 1.6–2.2 g/kg), then allocate remaining calories to carbs and fats per preference.

Does age matter a lot?

Yes—BMR generally declines with age, so TDEE tends to decrease unless activity compensates.

Is TDEE accurate for very lean or very heavy individuals?

Equations are averages; Katch–McArdle often improves accuracy when body‑fat data are available.