TDEE Calculator

Age (years) Gender

Height (cm) Weight (kg)

Activity Level BMR Formula Body Fat % (Katch only)

TDEE Calculator: Complete Guide to Total Daily Energy Expenditure, BMR, Calories & Weight Management

Understanding your daily calorie needs is key to achieving your fitness goals, and a TDEE calculator for weight loss makes it simple. TDEE, or Total Daily Energy Expenditure, measures how many calories your body burns in a day based on your activity level, age, weight, and height. If you’re wondering how to calculate TDEE, our TDEE calculator weight loss tool does it automatically, giving you an accurate estimate of the calories you should consume to shed pounds safely. The best part? It’s completely TDEE calculator free, so you can track your daily intake without any cost. Using this calculator can help you plan meals, monitor your progress, and achieve weight loss results efficiently while staying healthy.

TDEE Calculator infographic showing Total Daily Energy Expenditure, including BMR, activity levels, calorie intake, weight loss, weight gain, nutrition, and fitness goals.

What Is TDEE (Total Daily Energy Expenditure)?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a full day. This includes:

Calories burned at rest
Calories burned during physical activity
Calories burned while digesting food

In simple terms:

TDEE = the total calories you need per day to maintain your current weight

If you eat:

More than your TDEE → weight gain
Less than your TDEE → weight loss
Exactly your TDEE → weight maintenance

Why TDEE Is More Important Than Just Calories

Many people focus only on calorie counting, but without understanding TDEE, calorie intake becomes guesswork. TDEE helps you:

Set accurate calorie targets
Avoid extreme dieting
Prevent muscle loss
Improve athletic performance
Maintain long-term metabolic health

Using a TDEE calculator eliminates assumptions and personalizes your calorie needs based on your body and lifestyle.

What Is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to keep vital functions running, such as:

Breathing
Blood circulation
Brain function
Body temperature regulation

Even if you stayed in bed all day, your body would still burn calories. That number is your BMR.

Difference Between BMR and TDEE

Term	Meaning
BMR	Calories burned at rest
TDEE	Calories burned at rest + daily activities

TDEE is always higher than BMR, because it includes movement, exercise, and digestion.

how to calculate tDEE?

A TDEE calculator works in two main steps:
Step 1: Calculate BMR
Using scientifically validated equations such as:
Mifflin-St Jeor Formula
Katch-McArdle Formula
Step 2: Apply Activity Multiplier
Your BMR is multiplied by an activity factor based on your lifestyle.
Formula:

TDEE = BMR × Activity Level

BMR Calculation Formulas Explained

1. Mifflin-St Jeor Equation (Most Common)

This is the most widely recommended formula for the general population.

For men:

BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

For women:

BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

✔ Accurate for most people
✔ Does not require body fat percentage

2. Katch-McArdle Formula (More Advanced)

This formula uses lean body mass, making it useful for athletes or people who know their body fat percentage.

BMR = 370 + (21.6 × Lean Body Mass in kg)

Lean Body Mass = Weight × (1 − Body Fat %)

✔ More precise for lean individuals
✔ Requires body fat percentage

Activity Levels in a TDEE Calculator

Activity level is what turns BMR into TDEE. Choosing the correct activity level is critical for accurate results.

Activity Level	Multiplier	Description
Sedentary	1.2	Desk job, little or no exercise
Lightly Active	1.375	Light exercise 1–3 days/week
Moderately Active	1.55	Moderate exercise 3–5 days/week
Very Active	1.725	Hard exercise 6–7 days/week
Extra Active	1.9	Physical job or intense daily training

What Does a TDEE Calculator Show?

A high-quality TDEE calculator (like the one above) provides:

1. Maintenance Calories

Calories needed to maintain your current weight.

2. Calories for Weight Loss

Mild weight loss (≈ 0.25 kg/week)
Moderate weight loss (≈ 0.5 kg/week)
Extreme weight loss (≈ 1 kg/week)

3. Calories for Weight Gain

Mild gain
Moderate gain
Fast gain (for bulking)

4. BMI (Body Mass Index)

Calculated using height and weight:

BMI = weight (kg) ÷ height² (m²)

BMI categories:

Underweight: < 18.5
Normal: 18.5–24.9
Overweight: 25–29.9
Obese: ≥ 30

tdee calculator for weight loss and weight gain

Calories for Weight Loss: How Much Deficit Is Safe?

Goal	Calorie Deficit
Mild loss	−250 kcal/day
Moderate loss	−500 kcal/day
Aggressive loss	−1000 kcal/day

Calories for Weight Gain: Lean vs Fat Gain

Goal	Calorie Surplus
Mild gain	+250 kcal/day
Moderate gain	+500 kcal/day
Fast gain	+1000 kcal/day

For lean muscle gain:

Prefer 250–500 kcal surplus
Combine with resistance training
Maintain high protein intake

How Accurate Is a TDEE Calculator?

TDEE calculators are estimation tools, not medical diagnostics.

Accuracy depends on:

Correct activity level selection
Accurate height and weight
Consistent lifestyle

Most calculators are accurate within ±5–10%, which is sufficient for real-world use.

A TDEE calculator is one of the most powerful tools for understanding your body’s energy needs. By combining accurate BMR formulas, realistic activity levels, and personalized calorie targets, it removes guesswork from nutrition planning.

Whether your goal is fat loss, muscle gain, or long-term health, using a TDEE calculator consistently—and adjusting based on progress—leads to sustainable results.