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TDEE Calculator

lbs kg

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This free TDEE calculator helps to determine the total daily energy expenditure, including the average calories you burn throughout the day during exercise. Our tdee calorie calculator finds the average daily calories based on activity level, weight, height, and age.

What is TDEE?

It estimates how many calories you should burn per day, assuming your exercise of that day.

A calorie is the heat needed to raise the temperature of 1 liter of water by 1 degree Celsius. Our tdee maintenance calorie calculator is the best tool to help you reach your fitness goals.

TDEE Factors:

Our TDEE calculator for weight loss will help you to control your fitness journey by considering the factors that determine the person’s TDEE and are listed below: 

  • Basal metabolic rate (BMR)
  • Activity level
  • Thermic effect of food

TDEE Formula:

Once you calculate TDEE accurately, you can use this calorie calculator TDEE to find how many calories you should eat per day to lose, gain or maintain your weight. This calculator also finds the BMI, IBM, BMR, Micronutrient, and maximum muscular potential.

Mifflin-St Jeor Equation:

For Men:

BMR = 10W + 6.25H – 5A + 5

For Women:

BMR = 10W + 6.25H – 5A – 161

Revised Harris-Benedict Equation:

For Men:

BMR = 13.397W + 4.799H – 5.677A + 88.362

For Women:

BMR = 9.247W + 3.098H – 4.330A + 447.593

Katch-McArdle Formula:

Katch = 370 + (21.6 * LBM)

LBM = Lean Body Mass

How Is TDEE Calculated?

TDEE is the indicator that estimates how many calories fuel our physiological functions during activities. It includes everything from movement to your exercise routine.

Let’s take a look at the table to explore how to calculate the total daily energy expenditure.

Activity Factors:

Your TDEE is the result of BMR and activity level intensity. In the table, you will be able to estimate calories by considering your activity level.

Category Activity Level Formula
Sedentary Activity level is considered when you do desk work means that little to no exercise TDEE = BMR * 1.2
Light Active Activity level corresponds when you perform a little exercise like 1-3 days per week TDEE = BMR * 1.375
Moderate Active Activity level corresponds when you perform moderate exercise like 3-5 days per week TDEE = BMR * 1.55
Very Active Activity level is considered when you perform exercise the whole week TDEE = BMR * 1.725
Extreme Active Activity level corresponds to the heavy lifting weights, workout in gyms, or hard labor job TDEE = BMR * 1.9

Working of TDEE Calculator:

The TDEE calorie calculator is straightforward to use and requires the following inputs.


  • Select Gender 
  • Enter your weight, age, and height  
  • Select your goal 
  • Choose activity level 
  • Add your body fat percentage in the field 
  • Tap “calculate”


Our most accurate TDEE calculator with steps gives you the following results:

  • TDEE in calories per day or per week
  • Health stats include (BMR, RMR, BMI, and Weight loss)
  • Obesity class
  • Macros for tdee calorie maintenance 
  • Energy intake table according to loss or gain weight 


Does TDEE Value Change Daily?

Yes, it depends on what type of work you do, like walking, running, gym work, doing some type of job, and many others. This changes energy expenditures.

How Many Calories Are Required To Lose Weight From TDEE?

For weight loss, a simple rule is subtracting 500 calories from the daily goal you have set for your calorie maintenance.

How Do I Maintain My Weight?

If you eat the same number of calories per day as you burn, you will maintain your weight. If you eat less than calories, as you burn more that day, you will lose your weight.

How Many Calories Over TDEE Should I Eat To Bulk Up?

About 10-20 % of calories your body needs during bulking. In other words, calorie consumption should be increased upto 3800 calories for men and 3200 calories for women.


From the source Wikipedia: Basal metabolic rate, Description, Phenotypic flexibility, Physiology, Biochemistry.

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