Free TDEE Calculator
Enhanced TDEE Calculator
Calculate your Total Daily Energy Expenditure with precision and get personalized calorie recommendations
Moderate exercise or sports 3-5 days per week
How to Use the TDEE Calculator
Our TDEE calculator combines your Basal Metabolic Rate (BMR) with your activity level to determine your total daily calorie needs. This comprehensive tool uses scientifically validated formulas to provide accurate estimates for weight management, fitness goals, and nutrition planning. The calculator accounts for your individual characteristics including age, gender, height, weight, and activity level to deliver personalized results.
Select your preferred unit system (Metric or Imperial)
💡 Pro Tip
Be honest about your activity level. Overestimating can lead to weight gain, while underestimating may result in inadequate nutrition for your active lifestyle.
What the TDEE Calculator Calculates
The Total Daily Energy Expenditure (TDEE) calculator determines the number of calories your body burns in a complete 24-hour period, including both your Basal Metabolic Rate (BMR) and calories burned through physical activity. This comprehensive calculation provides your maintenance calories - the amount you need to consume to maintain your current weight. The calculator uses your BMR as the foundation (calories burned at rest) and multiplies it by an activity factor ranging from 1.2 for sedentary individuals to 1.9 for very active people. Beyond basic TDEE, the calculator provides goal-specific recommendations including deficit ranges for weight loss (250-750 calories below TDEE) and surplus options for weight gain (250-750 calories above TDEE). The tool also offers weekly calorie targets, making it easy to plan your nutrition whether you're cutting, bulking, or maintaining. Activity level descriptions help you choose the most accurate multiplier, while multiple BMR formulas ensure precision for different body compositions.
Example Calculations
Sedentary Office Worker
Input Values
TDEE Result
BMR of 1700 × 1.2 activity factor = 2040 calories. This person needs minimal calories due to low activity.
Active Fitness Enthusiast
Input Values
TDEE Result
BMR of 1360 × 1.725 activity factor = 2350 calories. Higher activity level significantly increases calorie needs.
Very Active Athlete
Input Values
TDEE Result
BMR of 1700 × 1.9 activity factor = 3230 calories. Athletes require substantially more calories for performance and recovery.
💡 Understanding Your Results
These examples show how different activity levels dramatically impact calorie needs. Your individual results may vary based on genetics, muscle mass, and metabolic efficiency. Use TDEE as a starting point and adjust based on real progress.
Frequently Asked Questions
Still have questions about BMI calculations?
Try the CalculatorTDEE Formulas & Scientific Background
Understanding the mathematical foundation behind TDEE calculations and BMR formulas
Formula
TDEE Formula
TDEE = BMR × Activity Factor
Mifflin-St Jeor (Male)
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Mifflin-St Jeor (Female)
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Scientific Background
TDEE calculation combines Basal Metabolic Rate with activity multipliers developed through extensive research. The Mifflin-St Jeor equation, introduced in 1990, is considered the most accurate for general populations. Activity factors (1.2-1.9) were established through metabolic chamber studies and doubly labeled water techniques. The Harris-Benedict equation (1919) was the first widely used BMR formula, while Katch-McArdle (1996) accounts for body composition, making it ideal for lean individuals.
Medical Disclaimer
This TDEE calculator provides estimates based on population averages and should not replace professional medical advice. Individual metabolic rates can vary by ±15% due to genetics, hormones, and other factors. Results are approximations for healthy adults and may not be accurate for individuals with medical conditions, pregnancy, or metabolic disorders. Always consult healthcare professionals before making significant dietary or exercise changes.