⚡ Science-Based Calculator

Free TDEE Calculator - Total Daily Energy Expenditure

Calculate your daily calorie needs with precision using scientifically validated formulas. Get personalized recommendations for weight loss, maintenance, or muscle gain.

✓ Multiple BMR Formulas (Mifflin-St Jeor & Katch-McArdle)

✓ Instant Accurate Results

✓ No Registration Required

Calculate Your TDEE in 3 Easy Steps

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn per day. Use our free calculator to determine your personalized calorie needs based on your metabolism, activity level, and fitness goals.

👤 Step 1: Personal Information

Enter your basic details for accurate metabolic calculations

Age (Optional)

years

Age affects your basal metabolic rate

Gender

♂ Male ♀ Female

📏 Step 2: Body Measurements

Provide your current height and weight for precise calculations

Height (Optional)

Weight (Optional)

lbs

🏃‍♂️ Step 3: Activity Level & Advanced Options

Select your daily activity level and calculation preferences

Daily Activity Level This multiplier accounts for your exercise and daily movement

BMR Calculation Formula Mifflin-St Jeor is recommended for most people

Result Display Unit

Get your personalized daily calorie needs instantly

Understanding Total Daily Energy Expenditure (TDEE)

TDEE represents the total calories your body burns in a 24-hour period, including all activities from sleeping to intense exercise. Understanding your TDEE is crucial for effective weight management, whether your goal is fat loss, muscle gain, or weight maintenance.

Components of TDEE

🫀 BMR - Basal Metabolic Rate (60-75%)

The calories your body burns for essential functions like breathing, circulation, cell production, and brain function while at complete rest.

🏃‍♀️ EAT - Exercise Activity Thermogenesis (15-30%)

Calories burned during planned physical activities including gym workouts, sports, and structured exercise sessions.

🚶‍♂️ NEAT - Non-Exercise Activity Thermogenesis (15-25%)

Energy expended for all activities that are not sleeping, eating, or sports-like exercise, including fidgeting, maintaining posture, and daily tasks.

🍽️ TEF - Thermic Effect of Food (8-12%)

The temporary increase in energy expenditure after eating, representing the cost of digesting, absorbing, and processing nutrients.

How to Use Your TDEE Results

For Weight Loss (Fat Loss)

Create a caloric deficit by eating 15-25% below your TDEE. This typically equals 0.5-2 pounds of fat loss per week. Avoid extreme deficits to preserve muscle mass and metabolic health.

For Weight Maintenance

Eat at your calculated TDEE to maintain your current weight. Monitor your weight weekly and adjust intake by ±100-200 calories if needed.

For Muscle Gain (Lean Bulking)

Eat 10-20% above your TDEE while following a structured resistance training program. This supports muscle growth while minimizing fat gain.

Frequently Asked Questions About TDEE

How accurate is this TDEE calculator?

Our calculator uses the most scientifically validated formulas (Mifflin-St Jeor and Katch-McArdle) with accuracy rates of 85-95% for most individuals. However, TDEE calculators provide estimates, and your actual needs may vary by ±200-300 calories due to factors like genetics, muscle mass, and metabolic efficiency.

Which BMR formula should I choose?

For most people, the Mifflin-St Jeor equation is most accurate and widely recommended by nutritionists and dietitians. Only choose Katch-McArdle if you have an accurate body fat percentage from DEXA scan, hydrostatic weighing, or professional assessment.

How often should I recalculate my TDEE?

Recalculate your TDEE every 10-15 pounds of weight change, when your activity level significantly changes, or every 2-3 months. Your metabolism adapts to changes in body composition and activity patterns.

Why is my TDEE different from other calculators?

Different calculators use different formulas and activity multipliers. Some use older equations like Harris-Benedict, while others have different activity level definitions. Our calculator uses the most current, evidence-based formulas for maximum accuracy.

Can I lose weight without exercise?

Yes, weight loss is primarily driven by caloric deficit, which can be achieved through diet alone. However, exercise helps preserve muscle mass during weight loss, improves body composition, and increases your TDEE, making weight management easier.

What if I have a slow metabolism?

True metabolic disorders are rare. Most perceived "slow metabolism" is due to lower muscle mass, sedentary lifestyle, or metabolic adaptation from prolonged dieting. Building muscle through resistance training and increasing daily activity can boost your TDEE significantly.

Should I eat back exercise calories?

No, your TDEE already includes your exercise calories based on your selected activity level. Adding extra calories for individual workouts would lead to double-counting and slower progress toward your goals.

How does age affect TDEE?

TDEE typically decreases by 2-3% per decade after age 30, primarily due to muscle mass loss and decreased activity. However, maintaining muscle through resistance training and staying active can significantly slow this decline.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories you burn at complete rest for basic bodily functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for daily movement and exercise.

Can muscle gain and fat loss happen simultaneously?

Body recomposition (gaining muscle while losing fat) is possible, especially for beginners or those returning to training. It requires eating at or slightly below TDEE while following a structured resistance training program and adequate protein intake (0.8-1g per pound body weight).

The Science Behind TDEE Calculations

BMR Calculation Methods

Mifflin-St Jeor Equation (1990)

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

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

This equation is considered the most accurate for the general population, with an error rate of approximately ±10%.

Katch-McArdle Formula

BMR = 370 + (21.6 × lean body mass in kg)

Lean Body Mass = Weight × (1 - Body Fat %)

More accurate for lean individuals with known body fat percentage, as it accounts for muscle mass differences.

Activity Level Multipliers

Sedentary (1.2): Desk job, little to no exercise
Lightly Active (1.375): Light exercise 1-3 days/week
Moderately Active (1.55): Moderate exercise 3-5 days/week
Very Active (1.725): Hard exercise 6-7 days/week
Extremely Active (1.9): Very hard exercise + physical job

Research References

Our calculations are based on peer-reviewed research from nutrition and exercise science journals, including studies validating the accuracy of BMR equations across diverse populations.

Free TDEE Calculator - Total Daily Energy Expenditure

Calculate Your TDEE in 3 Easy Steps

👤 Step 1: Personal Information

📏 Step 2: Body Measurements

🏃‍♂️ Step 3: Activity Level & Advanced Options

🎯 Your Personalized TDEE Results

Weight Loss

Weight Maintenance

Lean Muscle Gain

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Calculate Your TDEE in 3 Easy Steps

Weight Loss

Weight Maintenance

Lean Muscle Gain