The TDEE Calculator (Total Daily Energy Expenditure) estimates how many calories you burn each day, including all activities. It is the most important number for weight management – eat at your TDEE to maintain weight, below to lose weight, or above to gain weight. This calorie maintenance calculator uses the Mifflin‑St Jeor BMR formula, multiplied by an activity factor tailored to your lifestyle. Whether you want to lose fat, build muscle, or simply understand your metabolism, this TDEE calculator gives you a personalised calorie target.
How TDEE Is Calculated
Step 1: BMR (Basal Metabolic Rate) using Mifflin‑St Jeor:
Women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Step 2: Multiply BMR by activity factor (1.2 – 1.9).
Step 3: The result is your TDEE – calories to maintain weight.
How to Use This TDEE Calculator
- Select your gender.
- Enter your age, weight (kg), and height (cm).
- Choose your typical activity level.
- Click “Calculate TDEE” to see your maintenance calories and suggested intake for weight loss/gain.
Why TDEE Matters for Your Fitness Goals
Knowing your Total Daily Energy Expenditure takes the guesswork out of diet planning. If you want to lose weight, start with a 300‑500 calorie deficit from your TDEE and adjust based on real results. For muscle gain, a 300‑500 calorie surplus combined with strength training is effective. This calorie maintenance calculator updates as your weight changes – recalculate every 5‑10 kg.
Remember that activity levels are estimates. If you have an active job and exercise, choose a higher multiplier. If you are sedentary most of the day, choose a lower one. The TDEE calculator provides a starting point; fine‑tune using a food diary and scale.
Bookmark this TDEE calculator to use as your go‑to calorie calculator and weight loss calculator. Share it with friends and family to help them reach their health goals.