Total Daily Energy Expenditure (TDEE) Calculator

Follow these steps to calculate your TDEE:

1. Select your biological gender (male or female).
2. Enter your age in years.
3. Enter your body weight in pounds.
4. Enter your total height in inches (multiply feet by 12 and add remaining inches, e.g., 5'8" = 68 inches).
5. Select the activity level that best describes your typical week.

The calculator will display your BMR, TDEE, and suggested calorie targets for weight loss and weight gain.

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It encompasses your Basal Metabolic Rate (BMR), which is the energy needed for basic bodily functions at rest, plus the additional energy used during physical activity and digesting food.

Understanding your TDEE is the foundation of any effective nutrition plan. Whether your goal is weight loss, muscle gain, or maintaining your current weight, your TDEE provides the calorie benchmark against which you plan your daily intake.

This calculator uses the Mifflin-St Jeor equation to estimate BMR:

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

TDEE is then calculated as: TDEE = BMR × Activity Multiplier

Activity multipliers: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Extra Active (1.9).

Example 1: A 25-year-old male weighing 180 lbs and 70 inches tall with moderate activity: BMR = 10(81.6) + 6.25(177.8) - 5(25) + 5 = 1,802 cal. TDEE = 1,802 × 1.55 = 2,793 cal/day.

Example 2: A 35-year-old female weighing 140 lbs and 64 inches tall who is lightly active: BMR = 10(63.5) + 6.25(162.6) - 5(35) - 161 = 1,310 cal. TDEE = 1,310 × 1.375 = 1,801 cal/day.