TDEE Calculatorv1.0.0

The TDEE Calculator estimates your Total Daily Energy Expenditure, which represents the calories you burn each day. This value shows how many calories you need to maintain your current weight and provides targets for weight loss or weight gain. The calculator also estimates your BMI to help you assess whether your weight is within a healthy range.

Follow these steps for accurate TDEE and BMI estimates:

• Select units: Choose Imperial or Metric. The calculator converts values automatically.
• Enter age and sex: Provide your age (18–80 years) and biological sex, as both affect metabolic rate.
• Input height and weight: Use feet and inches with pounds for Imperial, or centimeters and kilograms for Metric.
• Choose activity level: Select the category that best represents your typical week, from sedentary to intense exercise.
• Select a formula: Use Mifflin–St Jeor (general method) or Katch–McArdle (requires body fat percentage for more precision).
• Set output unit: Choose calories or kilojoules, then click Calculate to view your TDEE, BMI, and recommendations.

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

Use the TDEE Calculator to support weight management, nutrition planning, and fitness strategies. Estimating your daily calorie expenditure gives you a clear baseline for sustainable decisions, while monitoring BMI provides insight into long-term health trends.

• Maintain weight: Estimate daily calories to sustain your current weight through different training phases or lifestyle changes.
• Lose weight: Apply mild, moderate, or aggressive calorie deficits that align with your personal goals and timeline.
• Gain muscle: Add controlled calorie surpluses to promote muscle growth while limiting excess fat.
• Assess BMI: Track whether your weight falls within healthy ranges and monitor progress toward optimal values.
• Calibrate activity: Compare TDEE across activity levels to see how exercise changes calorie needs.
• Recalculate TDEE: Update results as weight, muscle mass, or metabolism change over time.
• Coach nutrition: Provide clients with accurate calorie targets tailored to their body and goals.
• Support medical care: Supply healthcare providers with reliable estimates for therapeutic weight management.
• Adjust training fuel: Adapt calorie intake 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.