TDEE Calculator

If you're trying to manage your weight—whether to lose, gain, or maintain it—understanding your Total Daily Energy Expenditure (TDEE) is crucial. Our TDEE Calculator helps you estimate how many calories your body burns in a day, giving you a solid starting point for your nutrition plan.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including:

1. Basal Metabolic Rate (BMR) – Calories burned at rest for basic bodily functions (breathing, circulation, cell production).

2. Physical Activity – Calories burned through exercise and daily movement.

3. Thermic Effect of Food (TEF) – Calories burned digesting and processing food.

4. Non-Exercise Activity Thermogenesis (NEAT) – Calories burned from non-exercise movements (walking, fidgeting, standing).

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How Our Calculator Estimates Your TDEE

Our tool uses scientifically validated formulas to provide an accurate estimate based on your inputs:

1. Calculating Your BMR

We use the Mifflin-St Jeor Equation, the most reliable BMR formula, which considers:

• Age (metabolism slows with age)

• Gender (men typically have higher BMR due to more muscle mass)

• Weight & Height (larger bodies burn more calories at rest)

Formula:

• Men:

  $$BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}+5$$

• Women:

  $$BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}-161$$

2. Adjusting for Activity Level

Your BMR is multiplied by an activity factor to estimate TDEE:

Final TDEE Formula:

$$TDEE=BMR\times \text{Activity Multiplier}$$

3. Accounting for Weight Goals

Once we calculate your TDEE, we adjust calories based on your goal:

• Weight Maintenance: Eat at TDEE

• Weight Loss: Eat 10-20% below TDEE

• Weight Gain: Eat 10-20% above TDEE

Why Our Calculator Is Useful

• Personalized Estimates: Unlike generic calorie calculators, ours adjusts for your unique stats.

• Flexible for Goals: Whether cutting, bulking, or maintaining, you get tailored numbers.

• Science-Based: Uses the most accurate BMR formula available.

Limitations to Keep in Mind

• Estimates, Not Exact Values: Metabolism varies per person.

• Activity Levels Are Approximate: Self-reported exercise can be subjective.

• Adjust as Needed: Track progress and tweak calories if necessary.

How to Use Your TDEE Results

1. Track Calories – Use an app like MyFitnessPal to stay on target.

2. Monitor Weight Changes – Adjust intake if progress stalls.

3. Reassess Over Time – Recalculate TDEE if your weight or activity changes.