Calculate Your Total Daily Energy Expenditure
Enter your details to calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie recommendations.
TDEE Calculator
Your Energy Needs
Your Goal Plan
What Is a TDEE Calculator?
A TDEE Calculator (Total Daily Energy Expenditure Calculator) helps you estimate the number of calories your body burns in a day based on your age, gender, weight, height, and activity level.
Understanding Your TDEE
In simple terms, your TDEE tells you how many calories you need daily to maintain, lose, or gain weight.
If you eat fewer calories than your TDEE, you’ll likely lose weight.
If you eat more calories than your TDEE, you’ll gain weight.
That’s why understanding your TDEE is the foundation of every smart fitness plan.
Key Terms You Should Know
TDEE
Total Daily Energy Expenditure
BMR
Basal Metabolic Rate
BMI
Body Mass Index
NEAT
Non-Exercise Activity Thermogenesis
TEF
Thermic Effect of Food
These are the key factors that affect your body’s daily energy burn and calorie needs.
How TDEE Is Calculated
Your TDEE is calculated using your BMR (Basal Metabolic Rate) multiplied by an Activity Factor that represents your daily movement level.
Step 1: Calculate BMR
BMR represents the calories your body needs at rest — just to keep you alive (for breathing, organ function, etc.).
The most common formula used is the Mifflin-St Jeor Equation:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Multiply by Activity Level
Depending on your daily routine, multiply your BMR by an Activity Factor:
| Activity Level | Description | Multiplier |
|---|---|---|
|
Sedentary |
Little or no exercise |
1.2 |
|
Lightly Active |
Light exercise 1–3 days/week |
1.375 |
|
Moderately Active |
Moderate exercise 3–5 days/week |
1.55 |
|
Very Active |
Hard exercise 6–7 days/week |
1.725 |
|
Extra Active |
Intense physical job or training twice a day |
1.9 |
TDEE = BMR × Activity Factor
Use our tool to take control of your health, understand your calorie needs, and plan your diet smarter.
Why Use Our TDEE Calculator?
Our calculator provides accurate, personalized results to help you reach your fitness goals
Accurate Calculations
Uses the scientifically validated Mifflin-St Jeor equation for precise BMR and TDEE calculations.
Personalized Results
Get customized calorie targets based on your unique body metrics and activity levels.
Goal Tracking
Set and track weight loss, maintenance, or muscle gain goals with specific calorie targets.
Mobile Friendly
Works perfectly on all devices - calculate your TDEE anytime, anywhere.
How Our TDEE Calculator Works
Simple steps to calculate your daily calorie needs
Enter Your Details
Provide your age, gender, height, weight, and activity level for accurate calculations.
Calculate BMR
We calculate your Basal Metabolic Rate – calories burned at complete rest.
Determine TDEE
Multiply your BMR by your activity factor to get your Total Daily Energy Expenditure.
Get Your Plan
Receive personalized calorie targets for your specific fitness goals.
Frequently Asked Questions
Find answers to common questions about TDEE and calorie calculations
TDEE stands for Total Daily Energy Expenditure. It’s the total number of calories your body burns in a day, including your basal metabolic rate (BMR) and calories burned through physical activity and digesting food.
Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR and TDEE. However, individual results may vary based on factors like genetics, muscle mass, and metabolic health.
You should recalculate your TDEE whenever your weight changes significantly (5+ pounds) or your activity level changes substantially. For most people, recalculating every 4-6 weeks is sufficient.
Yes! To lose weight, consume 300-500 calories less than your TDEE. This creates a calorie deficit that leads to gradual, sustainable weight loss of about 0.5-1 kg (1-2 lbs) per week.
Ready to Reach Your Fitness Goals?
Calculate your TDEE now and take the first step toward a healthier you with personalized calorie targets.
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