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TDEE Calculator

Calculate Your Daily Calorie Needs

Basic Information

Quick Examples

Your Daily Calorie Needs

Enter your information above to calculate your TDEE

About TDEE Calculator

This TDEE calculator helps you determine your Total Daily Energy Expenditure - the number of calories your body burns in a day. It's essential for weight management, fitness planning, and nutrition.

What is TDEE?

Components:

  • BMR: Basal Metabolic Rate (60-75% of TDEE)
  • TEF: Thermic Effect of Food (10% of TDEE)
  • NEAT: Non-Exercise Activity Thermogenesis (15-30% of TDEE)
  • EAT: Exercise Activity Thermogenesis (0-30% of TDEE)

Uses:

  • Weight loss planning
  • Weight gain strategies
  • Maintenance calorie needs
  • Fitness and nutrition planning

Calculation Methods:

Mifflin-St Jeor:

  • Most accurate for most people
  • Developed in 1990
  • Based on weight, height, age, gender
  • Recommended for general use

Harris-Benedict:

  • Original formula (1919)
  • May overestimate for obese individuals
  • Still widely used
  • Good for normal weight ranges

Katch-McArdle:

  • Requires body fat percentage
  • Most accurate for lean individuals
  • Based on lean body mass
  • Best for athletes and bodybuilders

Activity Levels:

Sedentary (1.2):

  • Little or no exercise
  • Desk job, minimal movement
  • Mostly sitting throughout the day

Lightly Active (1.375):

  • Light exercise 1-3 days/week
  • Walking, light sports
  • Some daily movement

Moderately Active (1.55):

  • Moderate exercise 3-5 days/week
  • Regular gym sessions
  • Active lifestyle

Very Active (1.725):

  • Hard exercise 6-7 days/week
  • Intense training
  • Physical job or athlete

Calorie Targets:

Weight Loss:

  • 10% deficit: Mild weight loss
  • 20% deficit: Moderate weight loss
  • 30% deficit: Aggressive weight loss
  • Not recommended below 30%

Maintenance:

  • 0% deficit/surplus
  • Maintains current weight
  • Balanced energy intake
  • Good for health and fitness

Weight Gain:

  • 10% surplus: Mild weight gain
  • 20% surplus: Moderate weight gain
  • 30% surplus: Aggressive weight gain
  • Focus on muscle gain, not just fat

Important Notes:

  • TDEE is an estimate - actual needs may vary
  • Monitor weight changes to validate calculations
  • Adjust calories based on progress and goals
  • Consider body composition, not just weight
  • Activity levels can vary day to day
  • Metabolism changes with age and lifestyle
  • Consult professionals for personalized advice

Factors Affecting TDEE:

Individual Factors:

  • Age (metabolism slows with age)
  • Gender (males typically have higher TDEE)
  • Body composition (muscle burns more calories)
  • Genetics and metabolism

Lifestyle Factors:

  • Activity level and exercise
  • Job type and daily movement
  • Sleep quality and duration
  • Stress levels and hormones