TDEE Calculator

Age (years)

Gender Select…MaleFemale

Height (Feet)

Height (Inches)

Weight (lbs)

Activity Level Select…Sedentary (little/no exercise)Lightly Active (1-3 days/week)Moderately Active (3-5 days/week)Very Active (6-7 days/week)Super Active (hard exercise + physical job)

Calculate TDEE

Your TDEE Breakdown

BMR (Resting Calories)

0

Maintenance TDEE

0

Weight Loss Target (-500 cal)

0

Weight Gain Target (+500 cal)

0

Estimates based on Mifflin-St Jeor. Adjust per progress; consult a professional.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total calories your body burns daily, encompassing Basal Metabolic Rate (BMR)—resting energy for vital functions (60-70% of TDEE)—plus activity (exercise, daily movement), and digestion (TEF, ~10% of BMR). Accurate TDEE guides weight management: match intake for maintenance, deficit (500-1,000 cal) for loss (0.5-1 lb/week), surplus for gain.

In 2025, amid rising obesity (42% U.S. adults, CDC), TDEE tools like this use the Mifflin-St Jeor formula for BMR (validated for accuracy over Harris-Benedict), multiplied by activity factors. It's an estimate—factors like hormones, genetics, or illness vary needs. Pair with tracking apps for real results; consult pros for tailored plans.

How to Use TDEE Calculator

Enter age, gender, height (inches), weight (lbs), activity. Computes:

1. BMR: Mifflin-St Jeor—Men: 10×wt + 6.25×ht - 5×age + 5; Women: -161 instead of +5.
2. TDEE: BMR × multiplier (sedentary 1.2; super active 1.9).
3. Goals: Maintenance (TDEE); Loss (TDEE-500, min 1,200 women/1,500 men); Gain (TDEE+500).

Sample: 30F, 64 in, 150 lbs, lightly active. BMR: 1,346 cal. TDEE: 1,851. Loss: 1,351; Gain: 2,351.

Activity Levels

• Sedentary: Desk job, no exercise (1.2).
• Lightly Active: Light 1-3x/week (1.375).
• Moderately Active: Moderate 3-5x/week (1.55).
• Very Active: Hard 6-7x/week (1.725).
• Super Active: Intense + physical job (1.9).

Tips for Success

Loss: Sustainable deficit; prioritize protein (1.6g/kg), fiber; strength train to preserve muscle. Gain: Clean surplus; focus carbs/fats for energy. Maintenance: Track weekly; adjust if weight shifts >2 lbs. Increase NEAT (walk 10k steps) to boost TDEE naturally.

Frequently Asked Questions

Why Mifflin-St Jeor?

• Most accurate for modern populations; accounts for body comp better.

Activity accurate?

• Self-assess honestly; wearables refine it.

For athletes?

• May underestimate—add logged exercise cal.

Safe minimum?

• Avoid <1,200/1,500; rapid loss risks muscle/gallstones.

Disclaimers

Estimates only—not advice. Varies by metabolism, meds; pregnant/ill? See doctor. CDC data (Oct 2025). No liability.

Fuel right—calculate now.