TDEE Calculator

Calculate your Total Daily Energy Expenditure for accurate calorie needs

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Personal Information

1

Enter Your Age

Age in years (1-120)

Age must be between 1 and 120 years
2

Choose Your Sex

Select your sex

3

Enter Your Weight

Choose your preferred unit

kg
lb
Weight must be between 1-300 kg
Weight must be between 1-660 lb
4

Enter Your Height

Choose your preferred unit

cm
in
Height must be between 1-250 cm
Height must be between 1-98 in

Activity Level

5

Choose Activity Level

Select your daily activity level

Your Results

Educational & User Guide

BMR & TDEE Explained

  • BMR (Basal Metabolic Rate): Calories your body burns at complete rest.
  • TDEE (Total Daily Energy Expenditure): BMR × activity multiplier to account for your daily movement and training.

Use TDEE for setting daily calorie targets. Track intake and weight for 2–3 weeks to calibrate.

Activity Multipliers

  • 1.2 Sedentary: Desk job, little or no exercise
  • 1.375 Lightly Active: Light exercise 1–3 days/week
  • 1.55 Moderately Active: Moderate exercise 3–5 days/week
  • 1.725 Very Active: Hard exercise 6–7 days/week
  • 1.9 Extremely Active: Very hard exercise and/or physical job

Tip: If results feel off, choose a lower/higher multiplier and reassess after 2–3 weeks.

Protein Guidance

General evidence-based range: 1.2–2.2 g/kg. Use higher end for muscle gain or when in a calorie deficit.

Formula Recommendations

  • Mifflin-St Jeor: Most accurate for average adults (default).
  • Harris-Benedict: Older method; may read slightly higher.
  • Katch-McArdle: Best when body fat % is known (uses lean mass).

Medical Disclaimer

This tool provides educational information and is not a substitute for professional medical advice. Consult a healthcare professional for personalized guidance.