Try our TDEE calculator to measure your total daily energy expenditure. It shows calorie intake to maintain, lose, or gain weight.
Just follow the simple steps below:
The TDEE or Total Daily Energy Expenditure represents the total number of calories your body burns in a day through various activities. It's hard to accurately measure TDEE and it varies day by day. Usually, it's estimated using the basal metabolic rate (BMR), physical activity level, and the thermic effect of food (TEF).
By knowing your TDEE, you can easily adjust your calorie intake accordingly to lose, gain, or maintain weight.
The TDEE is calculated using the following formula:
TDEE = BMR × Activity Level
The BMR is calculated using the following formula or the BMR calculator.
10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5 (kcal / day)
10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) - 161 (kcal / day)
The activity levels are:
Sedentary (Little or No Exercise) | 1.2 |
Light (Exercise 1-3 times/week) | 1.375 |
Moderate (Exercise 4-5 times/week) | 1.465 |
Active (Daily Exercise or Intense Exercise 3-4 times/week) | 1.55 |
Very Active (Intense Exercise 6-7 times/week) | 1.725 |
Extra Active (Very Intense Exercise Daily or Physical Job) | 1.9 |
To get the TDEE, multiply the BMR result by the appropriate activity level.