TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to estimate how many calories you burn each day based on your activity level.
※ Use if necessary
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to estimate your daily calorie needs based on your activity level, age, gender, weight, and height.
This TDEE calculation is for informational purposes only and should not replace professional medical advice. Actual calorie needs may vary. Results are for reference only and were created for educational and testing purposes.
TDEE Results
Calorie Goals for Weight Management
| Goal | Calorie Adjustment | Daily Calories |
|---|
TDEE Calculator Guide
The Total Daily Energy Expenditure (TDEE) Calculator estimates how many calories you burn each day based on your activity level and basal metabolic rate. This guide provides instructions on using the calculator and objective information about energy expenditure.
How to Use the TDEE Calculator
Follow these steps to calculate your TDEE:
- Enter Your Age: Input your current age in years (15-120).
- Select Your Gender: Choose male or female as biological sex affects metabolism.
- Enter Your Height: Input your height in centimeters, inches, or feet.
- Enter Your Weight: Input your weight in kilograms or pounds.
- Select Activity Level: Choose the option that best matches your weekly exercise.
- Select Formula: Choose between different BMR calculation methods.
- Calculate: Click "Calculate TDEE" to view your results.
Understanding TDEE
TDEE represents the total number of calories you burn in a day, including:
Basal Metabolic Rate (BMR)
Calories burned at complete rest for basic bodily functions.
- Accounts for 60-75% of total calories burned
- Influenced by age, gender, weight, and height
Thermic Effect of Food (TEF)
Calories burned digesting and processing food.
- Accounts for about 10% of total calories
- Protein has higher thermic effect than carbs or fat
Physical Activity
Calories burned through exercise and daily movement.
- Includes both exercise and non-exercise activity
- Most variable component of TDEE
Activity Level Definitions
Select the option that best matches your lifestyle:
Sedentary (Little or No Exercise)
- TDEE = BMR × 1.2
- Office job with little to no exercise
- Mostly sitting throughout the day
Lightly Active (Light Exercise 1-3 Days/Week)
- TDEE = BMR × 1.375
- Light exercise or sports 1-3 days/week
- May include walking but mostly sedentary job
Moderately Active (Moderate Exercise 3-5 Days/Week)
- TDEE = BMR × 1.55
- Moderate exercise or sports 3-5 days/week
- Active job or daily movement in addition to exercise
Very Active (Hard Exercise 6-7 Days/Week)
- TDEE = BMR × 1.725
- Hard exercise or sports 6-7 days/week
- Construction work or similar active occupation
Extra Active (Very Hard Exercise & Physical Job)
- TDEE = BMR × 1.9
- Very hard exercise/sports and physical job
- Athletes in training or extremely active occupations
Using TDEE for Weight Management
Understanding your TDEE is essential for achieving weight goals:
Weight Maintenance
- Calories consumed = TDEE
- Maintains current weight
- Adjust as activity levels change
Weight Loss
- Calories consumed = TDEE - 500 (for ~1 lb/week loss)
- Or TDEE - 1000 (for ~2 lb/week loss)
- Combine with exercise for better results
Weight Gain
- Calories consumed = TDEE + 250-500
- For lean muscle gain, combine with strength training
- Monitor progress and adjust as needed
Factors Affecting TDEE Accuracy
Several factors can influence your actual energy expenditure:
Non-Exercise Activity Thermogenesis (NEAT)
- Calories burned through fidgeting, posture, etc.
- Can vary by up to 2000 calories/day between individuals
Body Composition
- Muscle burns more calories than fat at rest
- Those with more muscle mass have higher TDEE
Adaptive Thermogenesis
- Body's metabolic adaptation to calorie restriction
- May reduce TDEE during weight loss
Final Tips for Using the Calculator
- Be honest about your activity level for accurate results.
- Re-calculate TDEE every 10-15 pounds of weight change.
- Track your actual weight changes to validate TDEE estimate.
- Combine calorie tracking with exercise for best results.
This calculator provides estimates based on standard formulas. Individual energy expenditure may vary by up to 15% from these calculations.