TDEE Calculator (Daily Calorie Burn)
Accurately determine the total number of calories your body burns every day.
Your Profile Metrics
Your Daily Calorie Burn (TDEE)
0
Total Calories Burned Per Day (Kcal)
Basal Metabolic Rate (BMR)
0 Kcal
Calories burned at complete rest to sustain life.
Calorie Goals for Action
Weight Loss ($500$ Kcal deficit)
0 Kcal
Maintenance
0 Kcal
Weight Gain ($500$ Kcal surplus)
0 Kcal
Understanding Your TDEE and BMR
The **TDEE Calculator** is the most crucial tool for calorie management. Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns, including basic functions (BMR), digestion, and physical activity. TDEE is the number you need to know to set accurate calorie targets for weight management.
TDEE Calculation Steps
Your TDEE is determined in two phases:
1. Calculating Basal Metabolic Rate (BMR)
This calculator uses the **Mifflin-St Jeor Equation**: the most accurate scientific formula for estimating calories burned at rest.
$$BMR_{\text{Male}} = (10 \cdot \text{Weight}_{\text{kg}}) + (6.25 \cdot \text{Height}_{\text{cm}}) – (5 \cdot \text{Age}) + 5$$ $$BMR_{\text{Female}} = (10 \cdot \text{Weight}_{\text{kg}}) + (6.25 \cdot \text{Height}_{\text{cm}}) – (5 \cdot \text{Age}) – 161$$
2. Applying the Activity Multiplier
The BMR is then multiplied by an activity factor (from $1.2$ to $1.9$) to get your final TDEE:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | x $1.2$ | Desk job, little to no exercise. |
| Lightly Active | x $1.375$ | Light exercise/sports 1-3 days/week. |
| Moderately Active | x $1.55$ | Moderate exercise/sports 3-5 days/week. |
| Very Active | x $1.725$ | Hard exercise/sports 6-7 days/week. |
| Athlete | x $1.9$ | Hard daily exercise/physical job. |
Calorie Goals (FAQ)
How do I use my TDEE for weight loss?
To lose weight, you must consume fewer calories than your TDEE (creating a caloric deficit). A common goal is to eat $500$ fewer calories per day than your TDEE, which typically results in about $0.5$ kg of weight loss per week.
Is TDEE the same as BMR?
No. **BMR** is only the energy burned at rest. **TDEE** is your BMR multiplied by your activity level, representing the total calories you burn throughout the entire day. TDEE is the number you should use for setting diet goals.