TDEE (Total Daily Energy Expenditure) Calculator
TDEE Calculator
Your TDEE: -- kcal/day
TDEE Calculator: Find Out How Many Calories You Burn Daily
What is a TDEE Calculator?
Have you ever wondered how many calories your body uses in a day? That’s where a TDEE calculator comes in! TDEE stands for Total Daily Energy Expenditure, which is the total number of calories your body needs to function, move, and stay energized.
Understanding your TDEE can help you:
- Shed excess weight by consuming fewer calories than your body needs.
- Build muscle by increasing your calorie intake beyond what you burn.
- Maintain your weight by eating the same number of calories you burn
A TDEE calculator takes into account your age, gender, weight, height, and activity level to estimate how many calories you need daily.
How is TDEE Calculated?
Your Total Daily Energy Expenditure (TDEE) is calculated using the Mifflin-St Jeor Equation, one of the most accurate formulas for estimating calorie needs. It involves two steps:
Step 1: Calculate BMR (Basal Metabolic Rate)
Your BMR is the number of calories your body burns at rest just to keep your heart beating, lungs breathing, and body functioning.
BMR Formula:
- For men:
BMR Formula: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5 - For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Step 2: Multiply BMR by Your Activity Level
Your TDEE depends on how active you are. The more physically active you are, the higher your calorie burn.
For example, if your BMR is 1,500 calories and you exercise moderately (1.55 multiplier), your TDEE would be:
1,500 × 1.55 = 2,325 calories per day
This means your body burns 2,325 calories daily to maintain your current weight.
Why is Knowing Your TDEE Important?
For example, if your BMR is 1,500 calories and you exercise moderately (1.55 multiplier), your TDEE would be:
1,500 × 1.55 = 2,325 calories per day
This means your body burns 2,325 calories daily to maintain your current weight.
1. Weight Loss 📉
To achieve weight loss, you must consume fewer calories than your TDEE. A good rule is to create a calorie deficit of 500 calories per day, which leads to about 1 pound (0.45 kg) of weight loss per week.
👉 Example: If your TDEE is 2,300 kcal, eating 1,800 kcal per day can help you lose weight.
2. Muscle Gain 💪
To gain muscle, you need to eat more calories than your TDEE. A calorie surplus of 250–500 kcal per day can help build muscle without gaining too much fat.
👉 Example: If your TDEE is 2,300 kcal, eating 2,800 kcal per day can help you gain muscle.
3. Maintaining Weight ⚖️
If you want to maintain your weight, simply eat the same number of calories as your TDEE.
How to Use a TDEE Calculator
Using a TDEE calculator is simple! Just enter:
- Age 🧑💼
- Gender 🏃
- Weight ⚖️ (in kg or lbs)
- Height 📏 (in cm or inches)
- Activity level 🏋️
Hit Calculate, and you’ll see your daily calorie needs.
TDEE Example Calculation
Let’s say we have John, a 30-year-old man who:
- Weighs 75 kg (165 lbs)
- Is 175 cm (5’9”) tall
- Exercises 3-4 times per week (Moderately Active: 1.55 multiplier)
1️⃣ Step 1: Calculate BMR BMR = (10 × 75) + (6.25 × 175) – (5 × 30) + 5
BMR = 750 + 1093.75 – 150 + 5 = 1,698.75 kcal
2️⃣ Step 2: Multiply by Activity Level TDEE = 1,698.75 × 1.55 = 2,633 kcal per day
So, John needs 2,633 kcal/day to maintain his weight!
TDEE Table: Calories Per Day & Per Week
Goal | Calories Per Day | Calories Per Week |
Maintain Weight | 2,633 kcal | 18,431 kcal |
Lose Weight (-500 kcal/day) | 2,133 kcal | 14,931 kcal |
Gain Muscle (+500 kcal/day) | 3,133 kcal | 21,931 kcal |
Tips to Use Your TDEE Effectively
✅ Track Your Calories – Use apps like MyFitnessPal to monitor your intake.
✅ Adjust As Needed – If you stop losing weight, adjust your calories slightly.
✅ Stay Active – Exercise helps you burn more calories and build muscle.
✅ Eat Quality Foods – Focus on protein, healthy fats, and whole foods.
Final Thoughts: Use a TDEE Calculator to Reach Your Goals 🎯
A TDEE calculator is an essential tool for effective weight management and achieving your fitness goals. Whether your aim is to shed excess fat, gain lean muscle, or maintain your current weight, understanding your TDEE allows you to make informed food choices and structure your diet accordingly.
By knowing how many calories your body burns daily, you can tailor your nutrition plan to meet your specific needs, ensuring better results over time.
Use our TDEE calculator today to take control of your health, optimize your fitness journey, and make progress toward your ideal body composition! 💪🔥
