TDEE Calculator

Free TDEE calculator: calculate your Total Daily Energy Expenditure based on BMR and activity level. Get maintenance calories, and estimates for weight loss or muscle gain.

Total Daily Energy Expenditure (TDEE) estimates the total calories you burn per day, including exercise and daily activities. It is calculated by multiplying your BMR by an activity factor. Use TDEE to determine calorie targets for weight loss, maintenance, or muscle gain.

Age

Gender

Height (cm)

Weight (kg)

Activity Level

TDEE

2,556.00 kcal

Moderate

TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including exercise. To lose weight (~0.5 kg/week), eat 300-500 kcal below TDEE. To gain muscle, eat 200-300 kcal above. Your BMR (Basal Metabolic Rate) is the resting component shown above.

Example

**Example: TDEE for Weight Loss**

A 30-year-old woman, 165cm, 65kg, moderately active:

BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161 = ~1,370 kcal
TDEE = BMR × 1.55 (moderate activity) = **~2,124 kcal/day**

To lose 0.5 kg per week: consume ~1,624 kcal/day (TDEE − 500).

BMR uses the Mifflin-St Jeor formula. Body fat uses the US Navy circumference method. Ideal weight uses the Devine formula. These are estimates — consult a healthcare professional for personalized advice.

Frequently Asked Questions

What is the most accurate way to measure body fat?

DEXA scans, hydrostatic weighing, and BodPod are the most accurate methods. The US Navy circumference method used here provides a reasonable estimate within 3-4% of these lab methods.

What BMR formula does this calculator use?

We use the Mifflin-St Jeor equation, which is considered the most accurate for the general population. For men: 10xweight(kg) + 6.25xheight(cm) - 5xage(y) + 5. For women: 10xweight + 6.25xheight - 5xage - 161.

What is a healthy BMI range?

A BMI between 18.5 and 24.9 is considered healthy. Below 18.5 is underweight, 25-29.9 is overweight, and 30+ is obese. BMI is a screening tool - it doesn't account for muscle mass or body composition.

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