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: $\text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (yr)} + 5$

• Women: $\text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (yr)} - 161$

• Physical Activity Level (PAL) Multipliers:

• Sedentary: $1.20\times \implies$ Desk work with minimal walking.

• Lightly Active: $1.375\times \implies$ Light workouts 1–3 days/week.

• Moderately Active: $1.55\times \implies$ Moderate sports/gym 3–5 days/week.

• Very Active: $1.725\times \implies$ Hard athletic training 6–7 days/week.

• Extremely Active: $1.90\times \implies$ Endurance athlete or physical labor job.

• Energy Balance Equation:

$$\text{Target Calories} = \text{TDEE} + \Delta_{\text{goal}}$$

• Fat Loss: $-500\text{ kcal/day} \implies -3,500\text{ kcal/wk} = -1.0\text{ lb fat loss/wk}$

• Lean Muscle Bulk: $+300\text{ kcal/day} \implies +0.5\text{ lb gain/wk}$

How to Use This Calculator

Enter Biological Sex, Age (Years), Height (Centimeters), Current Body Weight (Kilograms) into the input fields and the calculator will instantly compute TDEE (Daily Maintenance Calories), Basal Metabolic Rate (BMR). All calculations happen in real time — no submission or page reload required. You can adjust any input value and see the result update immediately.

Understanding Your Result

The TDEE result gives you a precise, calculated value based on the inputs you provide. Compare your result against published benchmarks from WHO, CDC, and NIH to assess where you stand. A single calculation is a useful starting point, but tracking this metric over time — as inputs change — gives you a much more complete picture.

Practical Application

The TDEE is most useful when you have specific, real-world data to enter. For example: enter your actual Biological Sex to calculate your tdee (daily maintenance calories). The result helps health-conscious individuals, patients, and caregivers make informed decisions about tracking health metrics and understanding clinical reference ranges. This calculator is trusted by professionals and individuals alike because it follows the exact formulas validated by WHO, CDC, and NIH.

Accuracy Notes and Limitations

These results are screening estimates. Always consult a licensed healthcare provider before making changes to diet, medication, or exercise. The accuracy of any calculator is limited by the quality of the inputs provided. Double-check your units before entering values — unit errors are the most common source of incorrect results. For critical decisions, cross-reference with at least one additional source or professional consultation.

Frequently Used With

This calculator is often used alongside other health tools to build a complete analytical picture. Combining multiple related calculations provides stronger evidence for decisions than relying on any single metric. Browse the Health category to find complementary calculators for your specific use case.