TDEE Calculator
Calculate your Total Daily Energy Expenditure and find maintenance calories for your goals.
The TDEE Calculator computes your Total Daily Energy Expenditure and points to a maintenance calorie target for your goal. It builds on your BMR and activity level to estimate daily burn.
What is a TDEE Calculator?
A TDEE calculator determines your Total Daily Energy Expenditure, which represents the total number of calories your body burns in a day. This includes your Basal Metabolic Rate (BMR) - the calories needed for basic bodily functions at rest - plus the calories burned through daily activities and exercise. The calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating BMR in clinical practice. Understanding your TDEE is essential for planning nutrition that supports your weight goals, whether that involves losing fat, building muscle, or maintaining current weight. This knowledge helps you make informed decisions about your daily calorie intake.
Once your TDEE is calculated, you can adjust your calorie intake to achieve specific outcomes. For weight loss, you would consume fewer calories than your TDEE, creating a calorie deficit. For weight gain, you would consume more calories than your TDEI, creating a surplus. The calculator provides both your maintenance level and adjusted targets for cutting and bulking. This information helps you structure your diet precisely, whether the goal is training for performance or simply managing their weight, or simply seeking to understand your body's energy needs for overall health and well-being. The results give you a scientific foundation for your nutrition planning.
This TDEE calculator operates entirely within your browser using client-side JavaScript. No personal information or health data is transmitted to any server, ensuring complete privacy and security. All calculations happen instantly on your device, providing immediate results without waiting for server responses. The tool requires no registration or account creation, making it accessible to anyone seeking to understand their energy expenditure. You can use it as many times as needed with different parameters to explore various scenarios for your health and fitness goals. The privacy-focused approach means your sensitive health information stays on your device only.
How to use this TDEE Calculator
- Enter your weight in kilograms to determine your body mass contribution to energy expenditure.
- Enter your height in centimeters for accurate BMR calculation using the Mifflin-St Jeor equation.
- Input your age, as metabolic rate changes with age and this affects the calculation.
- Select your gender, as men and women have different BMR formulas in the Mifflin-St Jeor equation.
- Choose your activity level to account for daily movement and exercise calorie burn.
- Click Calculate TDEE to see your maintenance calories and adjusted targets for cutting or bulking.
FAQ
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, the total calories your body burns in a day. It includes BMR (basal metabolic rate) plus activity calories. Knowing TDEE helps plan nutrition for weight goals.
How is TDEE calculated?
TDEE is calculated by first determining BMR using the Mifflin-St Jeor equation, then multiplying by an activity factor based on your exercise level. This gives your maintenance calorie level.
What are the activity factors?
Activity factors range from 1.2 for sedentary to 1.9 for extra active. Common factors: 1.2 (sedentary), 1.375 (light exercise), 1.55 (moderate exercise), 1.725 (very active), 1.9 (extra active).
How do I use TDEE for weight loss or gain?
For weight loss, consume 10-25% below TDEE. For weight gain, consume 10-25% above TDEE. Start with smaller adjustments and monitor progress. TDEE gives your maintenance baseline.