TDEE Calculator
Calculate your Total Daily Energy Expenditure and compare calorie targets for different goals.
For informational purposes only. Not medical advice. Consult your healthcare provider.
How to Use the TDEE Calculator
Select your unit system and gender, then enter your age, height, and weight. Choose your current activity level from the dropdown menu and click Calculate. The calculator displays your BMR, TDEE for all five activity levels, and a table of calorie targets for different goals ranging from extreme weight loss to muscle gain.
How TDEE Calculation Works
This calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure. The Mifflin-St Jeor equation is considered the gold standard for BMR estimation by many nutrition professionals and health organizations. It accounts for gender differences in metabolism and provides a solid foundation for calorie planning.
The five activity levels range from sedentary (multiplier of 1.2) to extra active (multiplier of 1.9). Each level adds a percentage to your BMR to account for the calories burned through daily movement and structured exercise. The comparison table lets you see how your TDEE changes across all activity levels, helping you understand the impact of increasing or decreasing your physical activity.
Calorie Targets for Different Goals
The calorie target table shows five options based on your selected TDEE. Extreme weight loss subtracts 1000 calories per day for approximately 2 pounds of loss per week. Moderate weight loss subtracts 500 calories for about 1 pound per week. Maintenance keeps your weight stable. Lean gain adds 250 calories for a slow, controlled bulk, while muscle gain adds 500 calories for faster mass building. The minimum calorie floor is set to 1200 to prevent unhealthy restriction.
Tips for Using Your TDEE
Start with your calculated calorie target and track your weight for two to three weeks. If you are not seeing the expected results, adjust your intake by 100-200 calories. Remember that calculators provide estimates, and individual metabolism can vary significantly. Factors such as sleep quality, stress, hormonal health, and non-exercise activity thermogenesis (NEAT) all influence your actual energy expenditure.
Recalculate your TDEE every four to six weeks or whenever your weight, activity level, or goals change. As you lose weight, your energy needs decrease, so periodic adjustment is necessary to continue making progress. For weight gain goals, monitor your rate of gain and adjust upward if needed to ensure sufficient calorie surplus for muscle growth.
Medical Disclaimer: This calculator provides general health information only and is not a substitute for professional medical advice. Consult your healthcare provider for personalized guidance.