Find Your Total Daily Energy Expenditure
Use our TDEE Calculator to find your Total Daily Energy Expenditure and determine how many calories your body burns daily. You will also find your BMI, BMR, Ideal Weight, Macros, and other essential health metrics.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for all physical activity and metabolic functions. Understanding TDEE is crucial for managing weight, optimizing nutrition, and achieving fitness goals.
Components of TDEE
1. BMR (Basal Metabolic Rate)
BMR is the amount of energy your body needs to maintain basic functions (like breathing, heart rate, and digestion) while at rest. This is a major contributor to your TDEE.
2. Physical Activity
This represents the energy you burn through any physical activity, such as walking, exercising, or daily tasks. The energy burned depends on how active you are.
3. TEF (Thermic Effect of Food)
This refers to the energy required for digesting and processing food. Different foods have different thermic effects, with protein having the highest thermic effect compared to carbs and fats.
How is TDEE Calculated?
Mifflin-St Jeor Equation (Most Accurate for General Use)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Katch-McArdle Equation (Best for Those Who Know Body Fat Percentage)
BMR = 370 + (21.6 × lean body mass in kg)
Lean Body Mass = weight in kg × (1 - body fat percentage)
Activity Multiplication Factors
Key Features of TDEECalculator.me
Discover Your Ideal Weight Range
TDEECalculator.me helps you determine your ideal weight by analyzing your BMI and comparing estimates from formulas like Devine, Robinson, and Hamwi.
Calculate Your Maintenance Calories
Using the Mifflin-St Jeor equation by default, with options for Harris-Benedict and Katch-McArdle, the calculator estimates your daily calorie needs.
Understand Your BMI Score
The calculator automatically determines your BMI and categorizes it into health ranges with visual representations.
Explore Your Muscular Potential
Utilizing scientifically backed models like Martin Berkhan's approach to estimate your maximum natural muscle mass potential.
Macronutrient Guidance
Get tailored recommendations for maintenance, cutting, or bulking with customizable macro ratios.
Important Considerations
- TDEE is an Estimate: Individual metabolism varies, so real-world tracking is essential.
- Body Composition Matters: Formulas using body fat percentage provide better accuracy.
- Activity Level is Subjective: Choosing the right factor improves accuracy.
- Professional Guidance Recommended: Registered dietitians or trainers can provide personalized insights.