TDEE Calculator – Estimate Your Daily Calorie Needs

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day through all forms of activity, including:

• ✅ Basal Metabolic Rate (BMR)
• ✅ Physical activity
• ✅ Digestion (thermic effect of food)
• ✅ Non-exercise activity thermogenesis (NEAT)

Your TDEE determines how much energy (calories) you need daily to maintain your current weight. Knowing your TDEE helps you:

• Lose fat (create a calorie deficit)
• Gain muscle (create a calorie surplus)
• Maintain body weight (match intake with output)

---

⚙️ What is a TDEE Calculator?

A TDEE Calculator is an online tool that estimates your daily caloric needs. It uses key inputs:

• 👤 Age
• ⚖️ Weight
• 📏 Height
• 🚶‍♀️ Activity level
• 🧬 Gender
• 💪 Body fat % (optional)

It applies a scientifically validated BMR formula, then multiplies your BMR by an activity factor to give your TDEE.

The two most common BMR formulas used:

1. Mifflin St Jeor Equation – Best for general users
2. Katch-McArdle Formula – Best if you know your body fat %

---

🧮 Understanding BMR (Basal Metabolic Rate)

Your BMR is the number of calories your body burns at complete rest. It’s the foundation of your TDEE.

🔢 BMR Formulas

✅ Mifflin St Jeor Formula

• Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
• Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

✅ Katch-McArdle Formula

• BMR = 370 + (21.6 × lean body mass in kg)
  Lean body mass = body weight × (1 − body fat %)

Use Katch-McArdle if you know your body fat percentage — it gives a more accurate calorie estimation for athletes and lean individuals.

---

🏃 Activity Levels & Multipliers

Once BMR is calculated, it is multiplied by an Activity Multiplier to estimate TDEE.

Activity Level	Description	Multiplier
Sedentary	Little to no exercise	1.2
Lightly Active	Light exercise 1–3 days/week	1.375
Moderately Active	Moderate exercise 4–5 days/week	1.55
Very Active	Hard exercise 6–7 days/week	1.725
Extra Active	Daily hard exercise or physical job	1.9

---

🔁 TDEE Formula

TDEE = BMR × Activity Multiplier

This gives your maintenance calories — the amount of energy needed to keep your current weight stable.

---

🎯 Customize Based on Goals

Once you know your TDEE, you can adjust calorie intake to match your goal:

Goal	Recommended Calorie Adjustment
Fat Loss	TDEE – 15–25% (calorie deficit)
Muscle Gain	TDEE + 10–20% (calorie surplus)
Maintenance	TDEE = calorie intake

---

🧠 Why TDEE Matters

TDEE is one of the most important numbers in nutrition planning. It helps you:

• Set accurate calorie goals
• Avoid extreme dieting or overeating
• Prevent muscle loss during fat loss phases
• Manage long-term health and fitness

---

🛠 How to Use the TDEE Calculator

Step-by-step:

1. Enter your age, gender, height, and weight
2. Choose your activity level
3. Select a BMR formula (Mifflin or Katch)
4. (Optional) Enter your body fat %
5. Select your desired result unit – calories or kilojoules
6. Click “Calculate”
7. Review your daily TDEE result

---

🧾 Example TDEE Calculation

Let’s walk through an example.

Profile:

• Age: 25
• Gender: Male
• Height: 5’10” (178 cm)
• Weight: 165 lbs (75 kg)
• Activity Level: Moderate (4–5 days/week)
• Body Fat: 20%

Step 1: Calculate BMR using Mifflin St Jeor

BMR = 10×75 + 6.25×178 − 5×25 + 5 = 1,726.5 kcal/day

Step 2: Apply Activity Multiplier

TDEE = 1,726.5 × 1.55 = 2,675 kcal/day

---

📏 Calories vs Kilojoules

You can choose your energy output in:

• Calories (kcal) – commonly used in the US
• Kilojoules (kJ) – 1 kcal = 4.184 kJ, used in Australia and Europe

This TDEE calculator allows you to select either unit for convenience.

---

🍎 What to Do After Finding TDEE

1. For Weight Loss

• Create a deficit of 500–750 kcal/day
• Use macro split: 40% protein, 30% carbs, 30% fats

2. For Muscle Gain

• Create a surplus of 200–400 kcal/day
• Ensure protein intake is 1.6–2.2g per kg of body weight

3. For Maintenance

• Match intake with TDEE
• Balance macros based on lifestyle

---

🧠 TDEE vs BMR vs RMR

Term	Meaning	Notes
BMR	Basal Metabolic Rate	Energy burned at complete rest
RMR	Resting Metabolic Rate	Similar to BMR, slightly higher
TDEE	Total Daily Energy Expenditure	Includes all daily energy usage

TDEE = BMR × Activity Level

---

❓ Frequently Asked Questions (FAQs)

Is TDEE accurate?

Yes, it provides a strong estimate, especially if you choose the right BMR formula and activity level. For precision, combine with tracking tools.

Which BMR formula should I use?

• Use Mifflin St Jeor for general estimates
• Use Katch-McArdle if you know your body fat %

How often should I recalculate TDEE?

Update it when your:

• Weight changes
• Body fat changes
• Activity level changes
• Goals shift

Monthly recalculation is recommended for active individuals.

Can I use this for keto or low-carb diets?

Yes. TDEE is about energy, not macronutrient type. Once you know your calorie needs, adjust your macros accordingly (e.g., higher fat, lower carbs for keto).

Does age matter in TDEE?

Yes. As you age, BMR tends to decrease, lowering TDEE unless offset by activity or muscle mass.

---

🧮 Tools That Work with TDEE

Once you have your TDEE, you can use it with:

• Macro calculators
• Meal planners
• Fitness trackers
• Carbohydrate and protein calculators

This helps create a complete personalized nutrition strategy.

---

🚀 Final Thoughts

Your TDEE is the foundation of effective nutrition planning. Whether you’re trying to lose weight, gain muscle, or simply maintain a balanced lifestyle, this number gives you the roadmap.

By using a TDEE Calculator, you avoid guesswork and create a data-driven approach to:

• Calories in vs. out
• Macros & micronutrients
• Fitness and health goals

With just a few quick inputs, this calculator unlocks the key to smarter eating, better training, and a healthier you.

Start tracking. Start progressing. Start winning.