TDEE Calculator

Exercise Physiology & Energy Balance Metabolism

Total Daily Energy Expenditure (TDEE) quantifies the total number of calories your body burns in 24 hours through basal metabolism, daily movement, and athletic exercise.

Primary Metabolic Equations

• Mifflin-St Jeor BMR (Gold Standard):

• Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (yr) + 5

• Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (yr) - 161

• Physical Activity Level (PAL) Multipliers:

• Sedentary: 1.20× Desk work with minimal walking.

• Lightly Active: 1.375× Light workouts 1–3 days/week.

• Moderately Active: 1.55× Moderate sports/gym 3–5 days/week.

• Very Active: 1.725× Hard athletic training 6–7 days/week.

• Extremely Active: 1.90× Endurance athlete or physical labor job.

• Energy Balance Equation:

Target Calories = TDEE + Δ_goal

• Fat Loss: -500 kcal/day -3,500 kcal/wk = -1.0 lb fat loss/wk

• Lean Muscle Bulk: +300 kcal/day +0.5 lb gain/wk

How to Use This Calculator

Enter your Biological Sex — select from Male (+5 Mifflin-St Jeor constant), Female (-161 Mifflin-St Jeor constant), Age (Years) (e.g. 30 in yrs), Height (Centimeters) (e.g. 178 in cm), Current Body Weight (Kilograms) (e.g. 80 in kg), Physical Activity Level (PAL) — select from Sedentary (Desk job, little to no exercise — 1.20×), Lightly Active (Exercise 1–3 days / week — 1.375×), Moderately Active (Exercise 3–5 days / week — 1.55×), and Nutrition & Fitness Goal — select from Maintain Current Weight (TDEE Baseline), Mild Weight Loss (0.5 lb / 0.25 kg / wk — 250 kcal deficit), Standard Fat Loss (1.0 lb / 0.45 kg / wk — 500 kcal deficit). Results update instantly — no submit button needed. Use metric or imperial units as labeled. For the most accurate result, measure height and weight in the morning without shoes.

The Formula

Formula Reference: TDEE Calculator

Input variables:

genderSelect — Biological Sex

ageYearsInput — Age (Years)

heightCmInput — Height (Centimeters)

weightKgInput — Current Body Weight (Kilograms)

activityLevelSelect — Physical Activity Level (PAL)

Computed outputs:

tdeeMaintenanceCalories — TDEE (Daily Maintenance Calories)

bmrBasalMetabolicRate — Basal Metabolic Rate (BMR)

targetDailyCalories — Target Daily Calorie Intake

dailyProteinGrams — Daily Protein Target

dailyFatGrams — Daily Dietary Fat Target

Mathematical relationships extracted from calculation logic:

bmr = (10 weight) + (6.25 height) - (5 * age)

tdee = bmr * pal

targetCal = Math.round(tdee + delta)

proteinGrams = Math.round(weight * 2.0)

proteinCal = proteinGrams * 4

fatCal = targetCal * 0.25

Reference constants:

pal = 1.55

Standard: WHO and CDC published clinical reference standards

Worked Example

A moderately active 80 kg male burns 2,740 calories daily. Eating 2,240 calories per day creates a 500 kcal deficit, producing 1 pound of fat loss weekly without metabolic slowdown.

Understanding Your Result

Your BMR is the calories burned at complete rest — your TDEE (Total Daily Energy Expenditure) adds activity. To lose 1 lb/week, create a 500 kcal/day deficit. To lose 2 lbs/week, a 1,000 kcal/day deficit is required — this is generally the safe maximum recommended by clinicians. Below 1,200 kcal/day for women or 1,500 kcal/day for men risks metabolic adaptation and nutrient deficiencies. Protein intake of 1.6–2.2 g/kg body weight preserves muscle during a caloric deficit.