TDEE Calculator

What Is a TDEE Calculator?

A TDEE Calculator estimates your Total Daily Energy Expenditure (TDEE), which is the total number of calories your body burns in a full day. This includes calories burned at rest, through daily movement, and during exercise.

TDEE represents your true daily calorie requirement. Whether your goal is to lose fat, gain muscle, or maintain your current weight, TDEE is the foundation for all calorie-based planning.

Why Knowing Your TDEE Is Important

Many people struggle with fitness progress because they do not know how many calories their body actually needs. Eating too little or too much often leads to stalled results, fatigue, or frustration.

Knowing your TDEE allows you to:

• Set accurate calorie targets
• Avoid extreme dieting
• Lose fat while preserving muscle
• Gain muscle without excessive fat gain
• Maintain weight consistently

How to Use the TDEE Calculator

Using the TDEE Calculator takes less than a minute:

1. Select metric or imperial units.
2. Choose your gender.
3. Enter your age, height, and weight.
4. Select your activity level.
5. (Optional) Enter body fat percentage for enhanced accuracy.
6. Click Calculate.

Results appear instantly without clearing your inputs, making it easy to compare different scenarios.

How This TDEE Calculator Works

This calculator uses the scientifically validated Mifflin–St Jeor Equation, one of the most accurate methods for estimating calorie needs in healthy adults.

The process works in two steps:

• First, your Basal Metabolic Rate (BMR) is calculated.
• Then, your BMR is multiplied by an activity factor to estimate total daily energy expenditure.

BMR Formula Used

• Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
• Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Activity Level Multipliers

• Sedentary: ×1.2
• Light Exercise: ×1.375
• Moderate Exercise: ×1.55
• Heavy Exercise: ×1.725
• Athlete: ×1.9

TDEE vs BMR vs Maintenance Calories

These terms are closely related but serve different purposes:

• BMR: Calories burned at complete rest
• TDEE: Calories burned in a full day
• Maintenance Calories: Calories needed to maintain weight

In practice, your TDEE and maintenance calories represent the same value. BMR is simply the starting point used to calculate them.

Understanding Your TDEE Results

Your TDEE result represents your daily maintenance calories. From this number:

• Fat Loss: Eat 300–500 calories below TDEE
• Maintenance: Eat at TDEE
• Muscle Gain: Eat 300–500 calories above TDEE

The calculator also displays weekly calorie totals and comparisons across activity levels.

Additional Health Metrics Explained

Body Mass Index (BMI)

BMI is shown as a reference to classify weight status based on height and weight. It does not distinguish between fat and muscle.

Ideal Body Weight

Ideal weight is estimated using multiple medical formulas. Results are shown as a range rather than a single value.

Maximum Muscular Potential

Based on Martin Berkhan’s formula, this estimate provides a long-term reference for natural muscle-building potential.

What to Do After Calculating Your TDEE

For best results, combine your TDEE with these calculators:

• Maintenance Calories Calculator
• Calorie Deficit Calculator
• Macro Calculator
• Protein Intake Calculator

Frequently Asked Questions (FAQs)

Is this TDEE calculator accurate?

Yes. The Mifflin–St Jeor formula is widely accepted as one of the most accurate methods for estimating calorie needs.

How often should I recalculate TDEE?

Recalculate whenever body weight, activity level, or training routine changes.

Can I lose weight by eating below TDEE?

Yes. Eating below TDEE creates a calorie deficit, which leads to fat loss over time.

Final Thoughts

The TDEE Calculator is the cornerstone of calorie planning. When used correctly, it removes guesswork and supports consistent, sustainable fitness progress.

Use TDEE as your baseline, adjust thoughtfully, and focus on long-term habits rather than short-term extremes.