TDEE Calculator - Total Daily Energy Expenditure

Your Information

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

Your Results

Basal Metabolic Rate

0

calories/day at rest

TDEE (Maintenance)

0

calories/day

Your Goal

0

calories/day

Weekly Calorie Targets by Goal

Goal	Daily Calories	Weekly Change
Extreme Loss	0	-1.0 kg
Weight Loss	0	-0.5 kg
Mild Loss	0	-0.25 kg
Maintain	0	0 kg
Mild Gain	0	+0.25 kg
Weight Gain	0	+0.5 kg
Extreme Gain	0	+1.0 kg

💡 Recommendations

How It Works

Step 1: Calculate BMR (Mifflin-St Jeor)

Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5
Women: BMR = 10×weight + 6.25×height - 5×age - 161

Step 2: Apply Activity Multiplier

Sedentary: BMR × 1.2 (little/no exercise)

Lightly Active: BMR × 1.375 (exercise 1-3 days/week)

Moderately Active: BMR × 1.55 (exercise 3-5 days/week)

Very Active: BMR × 1.725 (exercise 6-7 days/week)

Super Active: BMR × 1.9 (physical job + daily exercise)

Step 3: Adjust for Goal

Weight Loss: TDEE - 500 cal/day = -0.5 kg/week

Mild Loss: TDEE - 250 cal/day = -0.25 kg/week

Extreme Loss: TDEE - 1000 cal/day = -1.0 kg/week

Weight Gain: TDEE + 500 cal/day = +0.5 kg/week

1 kg of fat ≈ 7700 calories

Example

Example: Male, 30 years, 175 cm, 75 kg, Moderately Active

BMR: 10×75 + 6.25×175 - 5×30 + 5 = 1694 cal/day
TDEE: 1694 × 1.55 = 2626 cal/day (maintenance)
For 0.5kg/week loss: 2626 - 500 = 2126 cal/day

Frequently Asked Questions

What is TDEE? ▼

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including BMR (calories at rest) plus activity. It represents your maintenance calorie level.

How accurate is TDEE calculation? ▼

TDEE estimates are typically within 10-15% of actual expenditure. Individual variation exists due to genetics, muscle mass, and NEAT (non-exercise activity thermogenesis). Use TDEE as a starting point and adjust based on results.

Should I eat back exercise calories? ▼

No, if using TDEE method. Your activity level already accounts for exercise. Only eat back calories if using BMR without activity multiplier. TDEE method is simpler for consistent schedules.

How fast should I lose weight? ▼

0.5-1 kg per week is sustainable and preserves muscle mass. Faster loss (>1 kg/week) risks muscle loss and metabolic adaptation. Slower loss (0.25 kg/week) is easier to maintain long-term.

Why am I not losing weight at my calculated deficit? ▼

Common reasons: overestimating activity level, underestimating food intake, water retention, or metabolic adaptation. Track weight for 2-3 weeks before adjusting. Reduce calories by 100-200/day if no progress.

References & Sources

📚

Mifflin MD, et al. A new predictive equation for resting energy expenditure

Am J Clin Nutr. 1990 Feb;51(2):241-7

📚

TDEE Calculator - Calculator.net

Comprehensive TDEE calculation and activity level guidelines

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NIH Body Weight Planner

Research-backed tool for weight management planning

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Harris-Benedict Equation - Wikipedia

Overview of BMR and TDEE calculation methods