TDEE Calculator
TDEE (Total Daily Energy Expenditure) is the total amount of calories your body burns in a day, including physical activity. Understanding your TDEE helps in managing your weight, planning your diet, and optimizing athletic performance.
When to Use a TDEE Calculator
A TDEE calculator can be particularly useful in the following situations:
- When starting a weight loss or muscle gain program to determine your caloric targets
- When adjusting your fitness routine to account for changes in activity level
- When planning a nutrition strategy for athletic performance or specific fitness goals
How to Calculate TDEE
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity factor:
TDEE = BMR × Activity Multiplier
Activity Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise/sports 3-5 days/week |
| Very Active | 1.725 | Hard exercise/sports 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise/physical job/training twice a day |
Examples
Example 1: Harris-Benedict Formula
Calculate the TDEE for a 30-year-old man who weighs 80 kg, is 180 cm tall, and has a moderately active lifestyle.
| Parameter | Value |
|---|---|
| Gender | Male |
| Age | 30 years |
| Weight | 80 kg |
| Height | 180 cm |
| Activity Level | Moderately Active (1.55) |
| BMR Calculation | 88.362 + (13.397 × 80) + (4.799 × 180) - (5.677 × 30) |
| BMR | 1,824 calories |
| TDEE (BMR × 1.55) | 2,827 calories |
Example 2: Mifflin-St Jeor Formula
Calculate the TDEE for a 25-year-old woman who weighs 65 kg, is 165 cm tall, and has a lightly active lifestyle.
| Parameter | Value |
|---|---|
| Gender | Female |
| Age | 25 years |
| Weight | 65 kg |
| Height | 165 cm |
| Activity Level | Lightly Active (1.375) |
| BMR Calculation | 10 × 65 + 6.25 × 165 - 5 × 25 - 161 |
| BMR | 1,406 calories |
| TDEE (BMR × 1.375) | 1,933 calories |
Example 3: Katch-McArdle Formula
Calculate the TDEE for a person with 60 kg of lean body mass who has a very active lifestyle.
| Parameter | Value |
|---|---|
| Lean Body Mass | 60 kg |
| Activity Level | Very Active (1.725) |
| BMR Calculation | 370 + (21.6 × 60) |
| BMR | 1,666 calories |
| TDEE (BMR × 1.725) | 2,874 calories |
Using Your TDEE
Once you know your TDEE:
- For weight maintenance: consume calories equal to your TDEE
- For weight loss: consume fewer calories than your TDEE (typically 300-500 calories less)
- For weight gain: consume more calories than your TDEE (typically 300-500 calories more)
Remember that TDEE is an estimate and may need adjustment based on your individual response and goals.