TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the number of calories burned each day, and it sets the calorie level that maintains current weight along with targets for weight loss or weight gain. BMI is estimated alongside it to show whether weight falls within a healthy range.

A few inputs drive an accurate TDEE and BMI estimate:

• Age and sex: age, supported from 18 to 80 years, and biological sex both affect metabolic rate.
• Height and weight: feet and inches with pounds under Imperial units, or centimeters and kilograms under Metric.
• Activity level: ranges from sedentary to intense exercise, matched to a typical week.
• Formula: Mifflin-St Jeor as the general method, or Katch-McArdle, which requires body fat percentage for more precision.
• Output unit: calories or kilojoules.

Core formulas:

• Mifflin-St Jeor (male): BMR = 10 × W + 6.25 × H − 5 × A + 5
• Mifflin-St Jeor (female): BMR = 10 × W + 6.25 × H − 5 × A − 161
• Katch-McArdle: LBM = W × (1 − BF%); BMR = 370 + 21.6 × LBM
• TDEE = BMR × Activity Factor
• Activity Factors: sedentary 1.20, somewhat active 1.375, active 1.55, very active 1.725, intense 1.90
• BMI = weight (kg) ÷ height (m)²
• BMI categories: underweight < 18.5, normal 18.5-24.9, overweight 25-29.9, obese ≥ 30
• Weight loss: mild = TDEE × 0.90, moderate = TDEE × 0.80, extreme = TDEE × 0.60
• Weight gain: mild = TDEE × 1.10, moderate = TDEE × 1.20, fast = TDEE × 1.40
• Conversions: 1 lb = 0.453592 kg, 1 ft = 30.48 cm, 1 in = 2.54 cm, 1 calorie = 4.184 kilojoules

TDEE supports weight management, nutrition planning, and fitness strategy. A clear daily calorie expenditure baseline underlies sustainable decisions, while BMI tracked alongside it shows long-term health trends.

• Maintain weight: daily calories estimated to sustain current weight carry through different training phases or lifestyle changes.
• Lose weight: mild, moderate, or aggressive calorie deficits align with personal goals and timeline.
• Gain muscle: controlled calorie surpluses promote muscle growth while limiting excess fat.
• Assess BMI: BMI tracked over time shows whether weight falls within healthy ranges and progress toward optimal values.
• Calibrate activity: TDEE compared across activity levels shows how exercise changes calorie needs.
• Recalculate TDEE: results update as weight, muscle mass, or metabolism change over time.
• Coach nutrition: accurate calorie targets tailored to body and goals support client nutrition coaching.
• Prepare for a consultation: a baseline estimate gives a starting point for a conversation with a dietitian or physician.
• Adjust training fuel: calorie intake adapts to athletic phases, from base training to strength cycles.

This tool is intended for informational and educational purposes only. It does not provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for any health-related concerns or decisions.