TDEE Calculator

Learn How Many Calories You Burn Every Day

TDEE (Total Daily Energy Expenditure) is a measure of the total number of calories your body needs to function on a daily basis,taking into account your basal metabolic rate (BMR) and activity level. Calculating TDEE helps determine how many calories you should consume to maintain, gain, or lose weight.

Gender
Age
Weight
Weight Type
Height
Height Type
Days of exercise per week
Your TDEE is: kcal/day

How TDEE Is Calculated

TDEE (Total Daily Energy Expenditure) is a measure of the total number of calories your body needs to function on a daily basis, taking into account your basal metabolic rate (BMR) and activity level. Calculating TDEE helps determine how many calories you should consume to maintain, gain, or lose weight.

The TDEE calculation typically involves the following steps:

  1. Basal Metabolic Rate (BMR) calculation: BMR is the number of calories your body needs to function at rest, without any physical activity. The most commonly used equation to estimate BMR is the Harris-Benedict equation. Here are the formulas based on gender:

    For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

    For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

  2. Activity factor determination: Your daily activity level is taken into account by multiplying your BMR by an activity factor. This factor represents the amount of physical activity you engage in on a regular basis. Common activity factors range from sedentary (little to no exercise) to very active (intense exercise or physical labor). Here are the typical activity factors:

    • Sedentary (little to no exercise): BMR × 1.2
    • Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
    • Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
    • Very active (hard exercise/sports 6-7 days/week): BMR × 1.725
    • Extra active (very hard exercise/sports and physical job or 2x training): BMR × 1.9

  3. TDEE calculation: Once you determine your BMR and select the appropriate activity factor, you multiply your BMR by the chosen activity factor. The result is your estimated TDEE, representing the total number of calories you need to consume to maintain your current weight.

It's important to note that TDEE is an estimation, and individual variations can exist. Factors such as metabolism, genetics, and overall health can affect your actual energy expenditure. Additionally, if your goal is weight loss or weight gain, you may need to adjust your caloric intake accordingly to create a calorie deficit or surplus. Consulting with a registered dietitian or healthcare professional can provide personalized guidance based on your specific needs and goals.