TDEE Calculator
Discover your Total Daily Energy Expenditure with our advanced calculator. Get precise calorie recommendations based on your unique metabolism and activity level.
Calculate Your Daily Energy Needs
This tool provides estimates for informational purposes. Consult a healthcare professional for personalized advice.
Activity Tracker
BMR Formula Comparison
Different formulas may vary by 5-10%. We recommend using the average or the formula that best fits your body composition.
TDEE Tips
TDEE is an estimate - track your progress and adjust as needed
Activity levels can vary daily - use weekly averages
Muscle mass increases BMR - strength training helps
Metabolism adapts - recalculate every 4-6 weeks
Understanding TDEE & Metabolism
What is TDEE?
Total Daily Energy Expenditure represents the total calories you burn in a day, including BMR, exercise, daily activities, and food digestion.
BMR Explained
Basal Metabolic Rate is the energy your body needs at complete rest. It accounts for 60-75% of total daily calories burned.
Activity Factors
Your activity level significantly impacts TDEE. Regular exercise can increase daily calorie burn by 20-50% or more.
TEF Effect
The Thermic Effect of Food represents calories burned during digestion, typically 10% of total intake. Protein has the highest TEF.
Calculation Methods
Mifflin-St Jeor Equation
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Harris-Benedict Equation
Men: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) - 5.677 × age
Women: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) - 4.330 × age