TDEE Calculator
This calculator can be used to estimate your Total Daily Energy Expenditure (TDEE).
Result:
The estimated TDEE or body weight maintenance energy requirement is 0 Calories per day.
BMI Score: 0 kg/m² (–), Healthy BMI Range: 18.5 – 24.9 kg/m²
Energy intake to lose weight:
Mild weight loss (0.25 kg/week)
–%: – Calories/day
Weight loss (0.5 kg/week)
–%: – Calories/day
Please consult with a doctor when losing 1 kg or more per week since it requires that you consume less than the minimum recommendation of 1,500 calories a day.
Energy intake to gain weight:
Mild weight gain (0.25 kg/week)
–%: – Calories/day
Weight gain (0.5 kg/week)
–%: – Calories/day
Fast Weight gain (1 kg/week)
–%: – Calories/day
What is TDEE?
TDEE (Total Daily Energy Expenditure) represents your body’s total calorie burn in a day, combining:
- Basal Metabolic Rate (BMR):
- Calories burned at complete rest (for vital functions like breathing).
- Accounts for ~60-70% of TDEE.
- Activity Level:
- Exercise (e.g., workouts, sports).
- Non-exercise movement (e.g., walking, chores, fidgeting).
- Contributes ~20-30% of TDEE.
- Thermic Effect of Food (TEF):
- Energy used to digest/process food (protein > carbs > fats).
- Typically ~10% of calorie intake.
How We Calculate It:
- Estimate BMR using formulas like:
- Mifflin-St Jeor (uses age, gender, height, weight).
- Katch-McArdle (more accurate for lean individuals; uses body fat %).
- Multiply by Activity Factor (1.2 for sedentary → 2.0 for extreme activity).
- Optional: Add TEF (~10% of intake).
Why It Varies:
- Daily activity fluctuations.
- Muscle mass (higher BMR).
- Food choices (protein increases TEF).
Pro Tip: TDEE estimates are starting points—track results and adjust!
This version:
✅ Shorter (40% fewer words)
✅ More scannable with bullet points
✅ Clearer hierarchy (bold headers, key %s)
✅ Actionable (ends with practical advice)
✅ Retains all key science (BMR, TEF, formulas)
Would you like any emphasis adjusted (e.g., more/less detail on formulas)?