TDEE Calculator

Use our TDEE calculator to measure your total daily energy expenditure. It shows calorie intake to maintain, lose, or gain weight.

Unit Type:

years

Height:

ft
in
cm

Weight:

lb
kg
%
kg/m2

Calorie Intake Chart:

WEIGHT CAL/DAY PERCENTAGE

Extreme Weight Loss

Weight Loss

Mild Weight Loss

Maintain Weight

Mild Weight Gain

Weight Gain

Extreme Weight Gain

How Does the TDEE Calculator Work

Just follow the simple steps below:

  1. First of all, enter your age, gender, weight, and height. You can also change the unit type if needed.
  2. Choose your activity level based on your daily physical activity. The tool provides options from Sedentary (little to no exercise) to Extra Active (very intense exercise or physical job). You can also get the basal metabolic rate (BMR) result by choosing the first option.
  3. The TDEE calculator can also allow you to choose the BMR calculation formula.
  4. After entering all the necessary information, press the 'Calculate' button. As a result, the tool will display your TDEE with body mass index (BMI) and BMI category based on the inputs provided.
  5. The tool also provides a calorie intake chart for weight management. It includes weight, calories per day, and percentage.

What is TDEE?

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.

How is TDEE Calculated?

The TDEE is calculated using the following formula:

TDEE = BMR × Activity Level

The BMR is calculated using the following formula or you can use our BMR Calculator.

For Men:

10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5 (kcal/day)

For Women:

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

Now multiply the BMR result by the appropriate activity level to get TDEE.

Example:

Calculate the TDEE for a person whose:

  • Age: 35 years
  • Gender: Male
  • Weight: 165 lbs (≈ 75 kg)
  • Height: 5 ft 7 in (≈ 170 cm)
  • Activity Level: Lightly active

Solution:

First, calculate the BMR using the formula:

BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5

= (10 × 75) + (6.25 × 170) - (5 × 35) + 5

= 750 + 1062.5 - 175 + 5

BMR ≈ 1642.5 calories per day.

In this case, the activity level is lightly active. So, multiply the BMR result by 1.375.

TDEE = 1642.5 × 1.375

TDEE ≈ 2258 calories per day.