Total Daily Energy Expenditure (TDEE) Calculator

How to calculate TDEE Calculator?

Estimate your Basal Metabolic Rate (BMR) using a standard formula, then multiply BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE).

Key formula: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age_years) + gender_constant; TDEE = BMR × activity_factor

Using the TDEE Calculator calculator: an example

Example values: 30 years, female, 70 kg, 170 cm, activity level = Moderately Active (1.55).

Step-by-step calculation:

• Calculate BMR with the formula: BMR = 10×70 + 6.25×170 − 5×30 − 161 = 700 + 1062.5 − 150 − 161 = 1451.5 kcal.
• Round the BMR to a practical value: 1452 kcal (optional).
• Multiply by the activity factor: TDEE = 1451.5 × 1.55 ≈ 2249.8 kcal, rounded ≈ 2250 kcal.
• Use the TDEE to set goals: maintenance ≈ 2250 kcal; for weight loss subtract ~300–500 kcal; for gain add ~300–500 kcal.

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR is the calories your body needs at rest to maintain basic functions. TDEE includes BMR plus calories burned through daily activity and exercise.

How accurate is this calculator?

The calculator provides an estimate based on population formulas. Individual needs vary, so track progress and adjust intake based on real-world results.

When should I recalculate my TDEE?

Recalculate after meaningful changes in weight, body composition, or activity level, typically every 4–8 weeks while making progress.