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

Age (years) *

Gender *

Male

Female

Height *

Weight *

Activity Level *

BMR Formula

Mifflin-St Jeor (default)

Katch-McArdle (if body fat % available)

Result Unit

Calories

Kilojoules

Daily Energy

Enter your details to calculate your Total Daily Energy Expenditure.

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