TDEE Calculator

How TDEE is calculated

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day. It is calculated in two steps: first, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation — for men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5, and for women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161. Then your BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active) to estimate your total daily calorie burn.

What your TDEE means

Your TDEE represents the number of calories you need to maintain your current weight. To lose weight, eat fewer calories than your TDEE (a deficit of 500 kcal/day leads to roughly 0.5 kg or 1 lb of weight loss per week). To gain weight, eat more than your TDEE. TDEE changes with your activity level, age, and body composition, so it is best to recalculate periodically and adjust based on real results.

Frequently Asked Questions