TDEE Calculator
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About TDEE Calculator
The TDEE Calculator estimates the number of calories your body burns each day through all activities, from sleeping to exercising. TDEE stands for Total Daily Energy Expenditure, a measure of your total energy output in 24 hours. This online TDEE Calculator combines your Basal Metabolic Rate (BMR) with your activity level energy usage to show your maintenance calories, the exact number you need to maintain your current weight.
Why Knowing Your TDEE Is Important
Your TDEE is the foundation of smart nutrition planning. It helps you:
By understanding your caloric burn estimation, you can adjust your diet to match your goals and avoid guesswork.
- Determine your daily calorie needs
- Create a calorie deficit for fat loss.
- Build a surplus for muscle gain.
- Maintain energy and performance levels.
How the Online TDEE Calculator Works
The calculator first estimates your BMR (Basal Metabolic Rate), the number of calories your body burns at rest, using the Mifflin-St. Jeor Equation. Then it multiplies that by your activity multiplier to account for exercise and lifestyle.You'll need to input:
In seconds, the total daily energy expenditure calculator shows how many calories your body needs daily to stay at your current weight or move toward your target.
- Age, gender, height, and weight
- Activity level from sedentary to very active
- Goal: maintain, lose, or gain weight.
Why Use a TDEE Calculator
This energy expenditure calculator helps you make precise dietary choices. Instead of following generic calorie numbers, you'll know exactly how much your body burns every day.
TDEE Calculator Formula
The TDEE Calculator estimates your total daily energy expenditure (TDEE) by combining two components: your Basal Metabolic Rate (BMR) and your activity multiplier. The base equation used is the Mifflin-St. Jeor Formula, which calculates your metabolic rate, or the number of calories your body burns at rest
- If your lifestyle is Sedentary, meaning you get little or no exercise, your multiplier is 1.2
- For a Lightly Active lifestyle, involving light exercise about 1 to 3 days per week, use a multiplier of 1.375.
- If you are Moderately Active and engage in moderate exercise 3 to 5 days per week, your multiplier is 1.55.
- For those who are Very Active, performing hard exercise 6 to 7 days per week, the appropriate multiplier is 1.725.
- Finally, if you are Extra Active, doing intense training or having a physically demanding job, your multiplier should be 1.9.
Step 1: Calculate Basal Metabolic Rate (BMR)
For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161 This number shows your metabolism calculator output — how many calories your body needs function at rest.
Step 2: Apply Activity Level Multiplier
Next, the calculator multiplies your BMR by an activity factor to account for activity level energy usage throughout the day.
Step 3: Formula Summary
This equation estimates your total caloric burn, how many calories you burn daily through all physical and non-physical activities.
TDEE = BMR × Activity Level Multiplier
Example of TDEE Calculation
Let's look at an example for better understanding:
Example (Male):
- Age: 30
- Height: 175 cm
- Weight: 70 kg
- Activity Level: Moderate (1.55)
BMR = (10 × 70) + (6.25 × 175) – (5 × 30) + 5
BMR = 700 + 1093.75 – 150 + 5 = 1648.75 kcal/day
TDEE = 1648.75 × 1.55 = 2555 kcal/day
So, this person burns about 2555 calories per day.
How to Use Your TDEE
Once you know your TDEE, you can adjust your calorie intake based on your goal:
This creates a clear calorie balance that supports your fitness and nutrition goals without guesswork. Use your TDEE to calculate the ideal macronutrient ratio in the Macro Calculator.
- Eat below TDEE to lose weight
- Eat equal to TDEE to maintain weight.
- Eat above TDEE to gain weight.
Why This Formula Works
The Mifflin-St. Jeor Equation is one of the most accurate methods for estimating metabolic rate and energy expenditure. It adapts easily to different body types, activity levels, and goals.The online TDEE Calculator employs a data-driven approach to provide personalized results for everyone, from beginners to athletes. It helps you plan nutrition and training with precision, ensuring your daily calorie needs match your lifestyle. The calculator on Vastcalculators.com provides quick, reliable, and science-based calculations for effective energy management and better fitness outcomes.
Frequently Asked Questions
What does TDEE mean?
TDEE stands for Total Daily Energy Expenditure. It shows how many calories your body burns in a day, including all activities, from resting to exercising.
How is TDEE calculated?
Your TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by your activity level multiplier. This gives a daily calorie estimate that matches your energy use.
Why should I know my TDEE?
Knowing your TDEE helps you plan your diet and fitness goals. It tells you how many calories to eat to lose, gain, or maintain weight effectively.
What is the difference between BMR and TDEE?
BMR shows the calories your body needs at rest, while TDEE includes the calories burned through movement, workouts, and daily activities.
How can I use my TDEE for better results?
Once you know your Total Daily Energy Expenditure (TDEE), you can adjust your calorie intake accordingly. To promote fat loss, consume fewer calories than your TDEE. On the other hand, if your goal is muscle gain, eat more calories than your TDEE to support growth and recovery.
How often should I recalculate my TDEE?
Recalculate your TDEE every 4–6 weeks or after any major change in weight, activity level, or fitness goal to keep your calorie plan accurate.