TDEE Calculator: Total Daily Energy Expenditure Online
Calculate your Total Daily Energy Expenditure and calorie targets.
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How to Use the TDEE Calculator: Total Daily Energy Expenditure Online
- 1Enter your gender, age, weight, and height.
- 2Select your weekly physical activity level (sedentary to athlete).
- 3View your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
- 4Review custom calorie targets for cutting, maintenance, or bulking.
Formula & How It Works
Mifflin-St Jeor TDEE Formula
Men: BMR = 10W + 6.25H - 5A + 5. Women: BMR = 10W + 6.25H - 5A - 161. TDEE = BMR * Activity.
Worked Examples
Moderate Active Male
Input: Male, 28y, 180 lbs, 5'10", Moderate Activity
Explanation: BMR multiplied by 1.55 activity multiplier.
Weight Loss Deficit
Input: TDEE 2,500 kcal, 500 kcal deficit
Explanation: 500 kcal deficit targets 1 lb of fat loss per week.
Sedentary Desk Worker
Input: Female, 35y, 140 lbs, 5'5", Sedentary
Explanation: BMR 1,375 * 1.2 multiplier = 1,650 kcal.
Frequently Asked Questions
What is TDEE?▼
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours through metabolism and physical activity.
How many calories should I eat to lose 1 pound per week?▼
Subtract 500 calories per day from your TDEE (500 kcal * 7 days = 3,500 kcal, approximately 1 lb of fat).
What is the difference between BMR and TDEE?▼
BMR is calories burned at complete rest to keep organs alive; TDEE adds the energy burned through daily movement and exercise.
Which formula is most accurate?▼
The Mifflin-St Jeor equation is considered the clinical gold standard for general population metabolic estimation.
Why is my weight loss stalling?▼
As you lose weight, your BMR and TDEE decrease, requiring periodic calorie adjustments to maintain a deficit.
Is this health calculator private?▼
Yes, all health inputs are calculated locally in your browser without tracking.
Quick Reference & Conversion Table
| Activity Level | Multiplier | Exercise Description |
|---|---|---|
| Sedentary | 1.20 | Desk job, little to no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days per week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days per week |
| Very Active | 1.725 | Hard exercise 6-7 days per week |
| Extremely Active | 1.90 | Physical labor job + daily intense training |
⚠️ Common Pitfalls to Avoid
- •Overestimating activity level (most desk workers who exercise 3x/week fall into 'lightly active').
- •Cutting calories below the safe metabolic floor (1,200 kcal for women, 1,500 kcal for men).
💡 Practical Real-World Uses
- •Bodybuilders planning cutting and bulking calorie cycles.
- •Nutritionists calculating client weight loss meal plans.
- •Athletes fueling high-volume endurance training.
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