TDEE Calculator
Calculate your Total Daily Energy Expenditure and calorie needs
Gender
Age
years
Measurement System
Height
cm
Weight
kg
Activity Level
Body Fat Percentage (Optional)
%
Your Total Daily Energy Expenditure
Based on your provided information
2,350
calories per day
To maintain your current weight with your activity level
TDEE Components Breakdown
BMR (Basal Metabolic Rate):
TEF (Thermic Effect of Food):
EAT (Exercise Activity Thermogenesis):
NEAT (Non-Exercise Activity Thermogenesis):
Calorie Goals for Different Objectives
Extreme Weight Loss
1,880
Aggressive weight loss
-20% (2 lbs/week)
Weight Loss
1,998
Steady weight loss
-15% (1 lb/week)
Mild Weight Loss
2,115
Slow weight loss
-10% (0.5 lb/week)
Maintenance
2,350
Maintain weight
0% (TDEE)
Mild Weight Gain
2,585
Slow weight gain
+10% (0.5 lb/week)
Weight Gain
2,703
Steady weight gain
+15% (1 lb/week)
Extreme Weight Gain
2,820
Fast weight gain
+20% (2 lbs/week)
Activity Level Multipliers
| Activity Level | Description | Multiplier | Weekly Exercise | Examples |
|---|---|---|---|---|
| Sedentary | Little or no exercise | 1.2 | 0-1 days | Office job, no exercise |
| Lightly Active | Light exercise 1-3 days/week | 1.375 | 1-3 days | Light jogging, walking, household chores |
| Moderately Active | Moderate exercise 3-5 days/week | 1.55 | 3-5 days | Weight training, cardio, sports |
| Very Active | Hard exercise 6-7 days/week | 1.725 | 6-7 days | Intense training, athletic competitions |
| Extra Active | Very hard exercise & physical job | 1.9 | Daily + physical job | Construction workers, professional athletes |
About TDEE
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It's calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
TDEE Calculation Formula
TDEE is calculated using the following formula:
TDEE = BMR × Activity Multiplier
Where BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor Equation:
- For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
- For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
TDEE Components
| Component | Abbreviation | Description | % of TDEE |
|---|---|---|---|
| Basal Metabolic Rate | BMR | Calories burned at complete rest for basic bodily functions | 60-75% |
| Thermic Effect of Food | TEF | Calories burned digesting and processing food | 10% |
| Exercise Activity Thermogenesis | EAT | Calories burned during intentional exercise | 5-15% |
| Non-Exercise Activity Thermogenesis | NEAT | Calories burned from daily activities (walking, fidgeting, standing) | 15-30% |
How to Use TDEE for Weight Management
- Weight Maintenance: Consume calories equal to your TDEE
- Weight Loss: Create a calorie deficit (consume less than your TDEE)
- Weight Gain: Create a calorie surplus (consume more than your TDEE)
Calorie Adjustment Guidelines
| Goal | Calorie Adjustment | Weekly Weight Change | Notes |
|---|---|---|---|
| Extreme Weight Loss | -20% to -25% of TDEE | 1.5-2 lbs (0.7-0.9 kg) | Not recommended long-term; may lead to muscle loss |
| Weight Loss | -15% to -20% of TDEE | 1-1.5 lbs (0.45-0.7 kg) | Sustainable rate for most people |
| Mild Weight Loss | -10% to -15% of TDEE | 0.5-1 lb (0.2-0.45 kg) | Slow and steady; easier to maintain |
| Mild Weight Gain | +5% to +10% of TDEE | 0.25-0.5 lb (0.1-0.2 kg) | Minimizes fat gain while building muscle |
| Weight Gain | +10% to +15% of TDEE | 0.5-1 lb (0.2-0.45 kg) | Standard bulking rate |
| Extreme Weight Gain | +20% to +25% of TDEE | 1.5-2 lbs (0.7-0.9 kg) | Significant fat gain; only for hardgainers |
Important Considerations
- TDEE is an estimate - individual variations can be ±10-15%
- Metabolic adaptations occur during weight loss/gain - adjust calories as needed
- Body composition affects TDEE - more muscle mass increases BMR
- Non-exercise activity (NEAT) varies greatly between individuals
- TDEE decreases with age due to loss of muscle mass and metabolic changes
- Track your progress and adjust your calorie intake based on results, not just calculations
- Consult with a healthcare provider or dietitian for personalized advice