TDEE Calculator - Calculate Total Daily Energy Expenditure

TDEE calculator estimates Total Daily Energy Expenditure & calories burned daily based on age, weight, height, activity level.

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Recommended by Academy of Nutrition and Dietetics

Moderate exercise/sports 3-5 days per week

More accurate calculations for lean individuals

Your Daily Energy Expenditure
Complete metabolic breakdown and calorie requirements

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Your TDEE (Total Daily Energy Expenditure) represents the total calories your body burns each day. Understanding your TDEE is crucial for weight management, athletic performance, and metabolic health. This calculator uses five validated BMR formulas to give you precise daily calorie targets based on your unique physiology and activity level.

How to Use the TDEE Calculator

Required Inputs

Basic Information

  • Weight: Current body weight in kg or lbs (critical for BMR calculation)
  • Height: Standing height in cm or inches (affects basal metabolic rate)
  • Age: Current age in years (metabolism slows ~2% per decade after 30)
  • Gender: Male or female (males typically have 5-10% higher BMR)

Activity & Goals

  • Activity Level: Weekly exercise frequency (1.2x to 2.4x BMR multiplier)
  • BMR Formula: Choose from 5 validated equations for accuracy
  • Body Fat %: Optional but increases precision (required for Katch-McArdle)
  • Primary Goal: Maintenance, cutting, bulking, or recomposition

Understanding Your Results

BMR (Basal Metabolic Rate)

Calories burned at complete rest. This represents 60-75% of your TDEE and covers essential functions like breathing, circulation, cell production, and nutrient processing. Your BMR is active 24/7.

TDEE (Total Daily Energy Expenditure)

Complete daily calorie burn including BMR, exercise, daily activities, and food digestion. This is your maintenance calories - eat this amount to maintain current weight.

Goal-Based Calorie Targets

Adjusted calorie recommendations for specific goals. Weight loss requires a 500-750 calorie deficit (1-1.5 lbs/week loss), while muscle gain needs a 250-500 calorie surplus.

TDEE Formula & BMR Equations

Master TDEE Formula

TDEE = BMR × Activity Multiplier

Your TDEE calculation starts with your Basal Metabolic Rate (BMR), then multiplies it by an activity factor ranging from 1.2 (sedentary) to 2.4 (professional athlete). The formula is simple, but accuracy depends on choosing the right BMR equation for your body composition.

5 BMR Formula Comparison

1. Mifflin-St Jeor Equation (Recommended)

Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Best for: General population | Accuracy: ±10% |Recommended by: Academy of Nutrition and Dietetics (2005). Most accurate for typical body compositions and modern lifestyles.

2. Harris-Benedict Equation (Original 1919)

Men:

BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.755 × age)

Women:

BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)

Best for: Historical comparison | Accuracy: ±14% |Note: May overestimate by 5-10% for sedentary individuals. Developed from studies on young, active men.

3. Revised Harris-Benedict Equation (1984)

Men:

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)

Women:

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)

Best for: Moderate activity individuals | Accuracy: ±12% |Updated: Roza & Shizgal (1984) for improved accuracy with modern populations.

4. Katch-McArdle Formula (Lean Body Mass)

BMR = 370 + (21.6 × lean body mass in kg)

Where: Lean Body Mass = Body Weight × (1 - Body Fat %)

Best for: Athletes & lean individuals | Accuracy: ±5% (with accurate body fat) |Unique: Only gender-neutral formula. Requires body fat percentage measurement.

5. Schofield Equation (WHO Standard)

Men (18-30): BMR = (15.3 × weight) + 679

Men (31-60): BMR = (11.6 × weight) + 879

Women (18-30): BMR = (14.7 × weight) + 496

Women (31-60): BMR = (8.7 × weight) + 829

Best for: International studies | Accuracy: ±15% |Used by: World Health Organization. Age-specific equations with built-in adjustment factors.

Formula Selection Guide

  • • Most accurate for everyone: Mifflin-St Jeor (our default)
  • • Athletes with known body fat %: Katch-McArdle
  • • Research or international comparison: Schofield
  • • Avoid Harris-Benedict original: Use revised version or Mifflin-St Jeor instead

Activity Level Multipliers Explained

Activity LevelDescriptionMultiplierExample Lifestyle
SedentaryLittle to no exercise1.2Desk job, minimal walking, no gym
Light ActivityLight exercise 1-3 days/week1.375Office work + gym 1-2x/week or daily walks
Moderate ActivityModerate exercise 3-5 days/week1.55Regular gym routine, active hobbies
Very ActiveHard exercise 6-7 days/week1.725Daily intense training or physical job
Extra ActiveVery hard exercise, physical job1.92x daily training or construction work
Professional AthleteElite training multiple times daily2.0-2.4Competitive athletes, military training

NEAT: The Hidden Calorie Burner

Non-Exercise Activity Thermogenesis (NEAT) includes all movement outside formal exercise: fidgeting, standing, walking, typing, cooking. NEAT can vary by 2000+ calories daily between people of similar size.

Increase NEAT: Take stairs, stand while working, walk during phone calls, park farther away, set hourly movement reminders.

Step-by-Step TDEE Calculation Examples

Example 1: Weight Loss for Office Worker

Profile:

  • • Female, 32 years old
  • • Weight: 75 kg (165 lbs)
  • • Height: 165 cm (5'5")
  • • Activity: Sedentary (desk job)
  • • Goal: Lose 0.5 kg/week

Calculation:

Step 1 - BMR (Mifflin-St Jeor):

BMR = (10 × 75) + (6.25 × 165) - (5 × 32) - 161
BMR = 750 + 1031 - 160 - 161 = 1460 calories

Step 2 - TDEE:

TDEE = 1460 × 1.2 = 1752 calories

Step 3 - Weight Loss Target:

Daily calories = 1752 - 500 = 1252 calories
(500 cal deficit = ~0.5 kg/week loss)

Recommendation: Start at 1250-1300 calories daily with high protein (120g+), add 2-3 resistance training sessions weekly to preserve muscle mass during fat loss.

Example 2: Lean Muscle Gain for Athlete

Profile:

  • • Male, 24 years old
  • • Weight: 70 kg (154 lbs)
  • • Height: 178 cm (5'10")
  • • Body Fat: 12%
  • • Activity: Very Active (trains 6x/week)
  • • Goal: Lean bulk

Calculation:

Step 1 - BMR (Katch-McArdle):

Lean Mass = 70 × (1 - 0.12) = 61.6 kg
BMR = 370 + (21.6 × 61.6) = 1701 calories

Step 2 - TDEE:

TDEE = 1701 × 1.725 = 2934 calories

Step 3 - Lean Bulk Target:

Daily calories = 2934 + 300 = 3234 calories
(300 cal surplus = ~0.25 kg/week gain)

Recommendation: Target 3200-3300 calories with macros at 175g protein (2.5g/kg), 400g carbs, 100g fat. Monitor weight weekly - adjust if gaining more than 0.5 kg/week to minimize fat gain.

Example 3: Maintenance for Active Female

Profile:

  • • Female, 28 years old
  • • Weight: 60 kg (132 lbs)
  • • Height: 168 cm (5'6")
  • • Activity: Moderate (gym 4x/week)
  • • Goal: Maintain current weight

Calculation:

Step 1 - BMR (Mifflin-St Jeor):

BMR = (10 × 60) + (6.25 × 168) - (5 × 28) - 161
BMR = 600 + 1050 - 140 - 161 = 1349 calories

Step 2 - TDEE:

TDEE = 1349 × 1.55 = 2091 calories

Recommendation: Maintain at 2050-2100 calories. Use calorie cycling: 2200-2300 on training days, 1800-1900 on rest days for metabolic flexibility while maintaining average intake.

Example 4: Weight Management for Older Adult

Profile:

  • • Male, 55 years old
  • • Weight: 85 kg (187 lbs)
  • • Height: 175 cm (5'9")
  • • Activity: Light (walks daily)
  • • Goal: Gradual fat loss

Calculation:

Step 1 - BMR (Revised Harris-Benedict):

BMR = 88.362 + (13.397 × 85) + (4.799 × 175) - (5.677 × 55)
BMR = 88 + 1139 + 840 - 312 = 1755 calories

Step 2 - TDEE:

TDEE = 1755 × 1.375 = 2413 calories

Step 3 - Gradual Loss Target:

Daily calories = 2413 - 400 = 2013 calories
(400 cal deficit = ~0.4 kg/week)

Recommendation: Target 2000-2050 calories with emphasis on protein (140-150g) to preserve muscle mass. Add resistance training 2-3x/week to combat age-related muscle loss (sarcopenia).

TDEE Components Breakdown

Your total daily energy expenditure consists of four main components, each contributing different percentages to your overall calorie burn:

1. BMR (60-75% of TDEE)

Basal Metabolic Rate powers essential functions: heartbeat, breathing, cell production, nutrient processing, hormone regulation. Active 24/7 even during sleep.

Factors affecting BMR: Age (-2% per decade after 30), gender (males 5-10% higher), muscle mass (burns 6 cal/lb/day vs fat at 2 cal/lb/day), genetics, hormones (thyroid, cortisol).

2. TEF (10% of TDEE)

Thermic Effect of Food is energy needed to digest, absorb, and process nutrients. Different macros have different TEF percentages.

Protein: 20-30% TEF | Carbs: 5-10% TEF | Fats: 0-3% TEF. High-protein diets naturally burn more calories during digestion.

3. EAT (15-30% of TDEE)

Exercise Activity Thermogenesis covers structured exercise and sports. Most variable component - can range from 0 to 3000+ calories depending on training volume.

Cardio examples: Running burns ~100 cal/mile, cycling ~50 cal/mile. Strength training burns 200-400 cal/hour plus elevated metabolism for 24-48 hours after.

4. NEAT (15-30% of TDEE)

Non-Exercise Activity Thermogenesis includes all movement outside formal exercise: walking, standing, fidgeting, typing, cooking, cleaning, occupational activity.

Massive individual variation: Desk worker may burn 300 cal/day from NEAT, while construction worker burns 1500+ cal/day. Small daily movements add up significantly.

Metabolic Adaptation: Why TDEE Changes

Your TDEE isn't fixed - it adapts to calorie intake and body composition changes. During prolonged dieting, BMR can decrease 10-25% through metabolic adaptation (adaptive thermogenesis). Your body reduces NEAT, lowers thyroid hormones, and becomes more metabolically efficient.

Solution: Incorporate diet breaks every 8-12 weeks, maintain protein intake (2.2-3g/kg), prioritize strength training, and consider reverse dieting to restore metabolic rate after extended fat loss phases.

Goal-Specific TDEE Strategies

Fat Loss Strategy

Calorie Deficit Recommendations

  • • Conservative: TDEE - 250 calories = 0.25 kg (0.5 lb) loss/week
  • • Moderate: TDEE - 500 calories = 0.5 kg (1 lb) loss/week (recommended)
  • • Aggressive: TDEE - 750 calories = 0.75 kg (1.5 lb) loss/week
  • • Never below: 1200 cal (women) or 1500 cal (men) without medical supervision

Optimal Macro Split for Fat Loss

30-35%

Protein

2.2-3g/kg bodyweight

30-40%

Carbs

Time around workouts

25-30%

Fats

0.8-1g/kg minimum

Frequently Asked Questions

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Body Fat Calculator

Estimate body fat percentage using measurements. More accurate than BMI for assessing body composition.