TDEE Calculator
Results
TDEE Calculator Tool
Calculate your daily calorie needs.
Get calories for maintenance, weight loss, or weight gain.
What Is TDEE?
TDEE means Total Daily Energy Expenditure.
It is the total energy your body uses each day.
It includes your BMR and daily activity.
How It Works
Enter your body details and activity level.
The calculator first estimates your BMR.
It then calculates your TDEE.
Formulas Used
- Mifflin-St Jeor Formula
- Revised Harris-Benedict Formula
- Katch-McArdle Formula
- Cunningham Formula
BMR and TDEE
- BMR: Calories your body needs at rest.
- TDEE: Calories needed for your full day.
- Maintenance: Calories to maintain your weight.
Input Fields
| Field | Description |
|---|---|
| Age | Your age in years. |
| Gender | Male or Female. |
| Height | Centimeters or feet/inches. |
| Weight | Kilograms or pounds. |
| Activity Level | Your normal daily activity. |
| Body Fat | Used with body-fat formulas. |
Activity Levels
| Activity | Description |
|---|---|
| Sedentary | Little or no exercise. |
| Light | Light exercise during the week. |
| Moderate | Regular moderate exercise. |
| Active | Hard exercise most days. |
| Very Active | Very hard exercise or physical work. |
Weight Goals
| Goal | Daily Calories |
|---|---|
| Maintain Weight | TDEE |
| Mild Weight Loss | TDEE – 10% |
| Weight Loss | TDEE – 20% |
| Aggressive Weight Loss | TDEE – 25% |
| Lean Weight Gain | TDEE + 5% |
| Weight Gain | TDEE + 10% |
| Fast Weight Gain | TDEE + 15% |
Macro Calculator
The calculator can also estimate daily macros.
- Protein: Daily protein target.
- Carbohydrates: Daily carb target.
- Fat: Daily fat target.
Select a macro plan or use custom percentages.
Advanced Features
- Compare different BMR formulas.
- View TDEE at different activity levels.
- Check BMI and healthy weight range.
- Estimate lean body mass.
- View weekly calorie requirements.
- Estimate calories by meal.
- Plan training and rest day calories.
- Estimate a goal weight timeline.
- Calibrate TDEE using real weight changes.
Calibrated TDEE
Estimated TDEE is not exact for everyone.
You can use your real calorie and weight data.
This can provide a more personal TDEE estimate.
Goal Timeline
Enter your target weight and number of weeks.
The tool estimates the calories needed for that goal.
Calorie Cycling
Use different calories on training and rest days.
Your weekly calorie target stays balanced.
Important Notes
- TDEE is an estimate.
- Activity level affects the result.
- Body fat improves some formulas.
- Track your weight and adjust when needed.
- Use realistic weight goals.
Reset the Form
Click “Reset” to clear all fields.
Print Results
Click “Print Result” to print your calculation.
Conclusion
The TDEE Calculator estimates your daily calorie needs.
Use it to plan maintenance, weight loss, or weight gain.