Smart Calculator

TDEE Calculator

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you burn per day including your activity level. Essential for weight management and nutrition planning.

TDEE Calculation
Enter your details to calculate your Total Daily Energy Expenditure
cm
kg
About TDEE

BMR Formulas

Mifflin-St Jeor (Recommended):

  • Men: BMR = 10×weight + 6.25×height - 5×age + 5
  • Women: BMR = 10×weight + 6.25×height - 5×age - 161

Katch-McArdle:

  • BMR = 370 + (21.6 × Lean Body Mass)
  • More accurate if body fat % is known

Activity Multipliers

  • 1.2: Sedentary (desk job, no exercise)
  • 1.375: Light (exercise 1-3×/week)
  • 1.55: Moderate (exercise 4-5×/week)
  • 1.725: Active (daily exercise or intense 3-4×/week)
  • 1.9: Very Active (intense exercise 6-7×/week)
  • 2.0: Extra Active (very intense daily + physical job)

Using Your TDEE

  • Weight Loss: Eat 300-500 calories below TDEE
  • Weight Maintenance: Eat at your TDEE
  • Weight Gain: Eat 300-500 calories above TDEE
  • Muscle Building: Eat 200-300 calories above TDEE

Important Notes

  • TDEE is an estimate - monitor and adjust based on results
  • Muscle mass significantly affects metabolic rate
  • Age, genetics, and hormones influence actual needs
  • Recalculate as weight and activity levels change

How to Use This Calculator

Step-by-step guide to get accurate results

1

What is Total Daily Energy Expenditure (TDEE)?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, including all activities — from resting and sleeping to walking, working, and exercising. Knowing your TDEE is essential for effective weight management, muscle gain, and overall fitness planning.
2

How to Calculate TDEE

Using our TDEE Calculator Online is simple and accurate:

Step 1

Enter your age, gender, weight, and height.

Step 2

Select your activity level (Sedentary, Lightly Active, Moderately Active, Very Active, Extra Active).

Step 3

Optionally, input your body fat % for more precise results.

Step 4

Click 'Calculate TDEE' to instantly get your daily calorie needs.
3

TDEE Formulas Explained

Mifflin-St Jeor Formula

Best for most users, estimates TDEE using age, gender, height, and weight.

Katch-McArdle Formula

Ideal if you know your body fat percentage, as it calculates TDEE based on Lean Body Mass.
4

Activity Multipliers

After calculating Basal Metabolic Rate (BMR), the calculator applies an activity multiplier:

Sedentary

1.2 (little or no exercise)

Lightly Active

1.375 (light exercise/sports 1–3 days/week)

Moderately Active

1.55 (moderate exercise 3–5 days/week)

Very Active

1.725 (hard exercise 6–7 days/week)

Extra Active

1.9 (very hard exercise or physical job)
5

How to Use TDEE Results

Weight Loss

Eat 10–20% fewer calories than your TDEE.

Maintenance

Consume calories equal to your TDEE.

Muscle Gain

Eat 10–20% above TDEE with strength training.
6

TDEE vs BMR

BMR (Basal Metabolic Rate) is the calories burned at rest, while TDEE includes all activity and exercise. Knowing both helps fine-tune your diet and training plan.
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Tips for Accuracy

Track progress over time and update TDEE as your weight, activity, or body composition changes. Pair TDEE tracking with macronutrient monitoring for best results.

Frequently Asked Questions

What is TDEE and why is it important?

TDEE is the total calories your body burns daily. Knowing it helps plan for weight loss, maintenance, or muscle gain.

What’s the difference between TDEE and BMR?

BMR is calories burned at rest, while TDEE includes calories burned from activity and exercise.

Which formula is better: Mifflin-St Jeor or Katch-McArdle?

Mifflin-St Jeor works best for most people. Katch-McArdle is more accurate if you know your body fat percentage.

How many calories should I eat to lose weight?

Aim for 10–20% below your TDEE for safe and sustainable fat loss.

Does TDEE change over time?

Yes, it changes with weight, body composition, activity level, and metabolism.

Is this TDEE Calculator free to use?

Yes, our Online TDEE Calculator Free is available anytime without cost.

How can I use TDEE for muscle gain?

Eat 10–20% above TDEE with strength training for lean muscle growth.

Which activity multiplier should I choose?

Choose the one closest to your daily lifestyle and workout routine for best accuracy.

How accurate is a TDEE Calculator?

It provides estimates. Accuracy improves if you include body fat percentage and track real progress.