TDEE Calculator

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Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

Understanding Total Daily Energy Expenditure

Your TDEE is made up of three components: BMR (60-75%), physical activity (15-30%), and the thermic effect of food (10%). This calculator uses the scientifically validated Mifflin-St Jeor equation combined with standardized activity multipliers to estimate your daily calorie burn.

Activity Level Guide

Sedentary

Desk job, no exercise. Less than 5,000 steps per day. BMR × 1.2

Lightly Active

Light exercise 1-2 days/week. 5,000-7,500 steps/day. BMR × 1.375

Moderately Active

Moderate exercise 3-5 days/week. 7,500-10,000 steps/day. BMR × 1.55

Very Active

Hard exercise 6-7 days/week. 10,000+ steps/day. BMR × 1.725

Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including basal metabolism, physical activity, and the thermic effect of food.

BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE includes BMR plus all daily activities and exercise. TDEE = BMR × Activity Multiplier.

This calculator uses the Mifflin-St Jeor equation, which is accurate to within 10% for most people. For best results, track your actual weight changes over 2-3 weeks and adjust accordingly.

No. To lose weight, eat below your TDEE. A deficit of 500 calories per day leads to approximately 0.5 kg (1 lb) of weight loss per week. Never go below 1,200 calories without medical supervision.

Recalculate every 5-10 kg of weight change, or every 8-12 weeks. As you lose weight, your TDEE decreases, so your calorie targets need to be adjusted.

Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making health decisions.