TDEE Calculator with Steps
Calculate your Total Daily Energy Expenditure (TDEE) with detailed breakdown of BMR, activity level, and daily calorie needs.
How to Use This Calculator
- Enter your age, weight, height, and gender
- Select your activity level based on your weekly exercise routine
- Choose your goal (lose weight, maintain weight, or gain weight)
- Click Calculate to see your TDEE and recommended daily calorie intake
Formula Used
TDEE = BMR × Activity Factor
Where:
- BMR (Basal Metabolic Rate) = Calories your body burns at rest
- Activity Factor = Multiplier based on your daily activity level
- For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
- For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
Example Calculation
Real-World Scenario:
A 30-year-old male who weighs 75kg, is 180cm tall, and exercises moderately 3-5 days per week.
Given:
- Age = 30 years
- Weight = 75 kg
- Height = 180 cm
- Gender = Male
- Activity Level = Moderately Active (1.55)
Calculation:
BMR = 88.362 + (13.397 × 75) + (4.799 × 180) - (5.677 × 30) = 1,758 calories
TDEE = 1,758 × 1.55 = 2,725 calories
Result: This person's TDEE is approximately 2,725 calories per day. To maintain weight, they should consume this amount. To lose weight (0.5kg/week), they should consume 2,225 calories/day. To gain weight (0.5kg/week), they should consume 3,225 calories/day.
Why This Calculation Matters
Practical Applications
- Weight management and body composition goals
- Creating personalized nutrition plans
- Designing effective exercise and diet programs
Key Benefits
- Provides a baseline for calorie intake
- Helps create realistic weight goals
- Enables tracking of energy balance
Common Mistakes & Tips
Frequently Asked Questions
References & Disclaimer
Medical Disclaimer
This TDEE calculator provides estimates for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare professional before making significant changes to your diet or exercise routine, especially if you have any medical conditions.
References
- Harris JA, Benedict FG. (1918). A Biometric Study of Human Basal Metabolism. - The original Harris-Benedict equation for calculating basal metabolic rate.
- Mifflin MD, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. - The Mifflin-St Jeor equation, which is considered more accurate than the original Harris-Benedict equation.
- CDC: Balancing Calories - Information from the Centers for Disease Control and Prevention about calorie balance for weight management.
Accuracy Notice
TDEE calculations are estimates based on population averages. Individual factors such as genetics, body composition, hormone levels, and metabolic adaptations can affect your actual energy needs. Use this calculator as a starting point and adjust based on your personal results and how you feel.
About the Author
Kumaravel Madhavan
Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.