TDEE Calculator – Find Your Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. Knowing your TDEE is essential if you want to lose weight, gain muscle, or maintain your weight effectively.

This guide explains:

• What TDEE is
• How to calculate it using the Mifflin St Jeor formula
• How to adjust calories for your fitness goals
• FAQs to help you understand calorie needs

What is TDEE?

TDEE is the total calories your body burns daily, including:

1. Basal Metabolic Rate (BMR) – calories burned at rest
2. Activity Energy Expenditure – calories burned through movement and exercise
3. Thermic Effect of Food – calories burned during digestion

📌 Why it matters:
If you consume more calories than your TDEE, you gain weight. If you consume fewer, you lose weight.

How to Calculate TDEE

We use the Mifflin St Jeor Equation to first find your BMR:

For Men:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5

For Women:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161

Adjust for Activity Level

Multiply your BMR by the appropriate activity factor:

• Sedentary (little exercise) = × 1.2
• Lightly active (1–3 days/week) = × 1.375
• Moderately active (3–5 days/week) = × 1.55
• Very active (6–7 days/week) = × 1.725
• Extra active (twice daily workouts) = × 1.9

Example:
A 30-year-old woman, 65 kg, 165 cm, moderately active:

• BMR = 10×65 + 6.25×165 – 5×30 – 161 = 1,414.25
• TDEE = 1,414.25 × 1.55 = 2,191 calories/day

How to Use TDEE for Your Goals

• Weight Loss: Eat 10–20% fewer calories than TDEE
• Muscle Gain: Eat 10–20% more calories than TDEE
• Maintenance: Match your calorie intake to your TDEE

TDEE Calculator Tool

You can use our online calculator here:
👉 TDEE Calculator – Click Here

FAQ – TDEE & Calorie Needs

Q1: How often should I recalculate my TDEE?
Every time your weight changes significantly (5+ kg) or your activity level changes.

Q2: Is TDEE accurate for everyone?
It’s an estimate. Athletes, pregnant women, and people with certain medical conditions may have different needs.

Q3: Should I use net calories or total calories?
Always start with total calories. Net calories may be useful for advanced tracking.

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