Discover your total daily energy expenditure with our accurate TDEE calculator. Optimize calorie intake for weight loss, maintenance, or gain to achieve better health and fitness in 2025.
Generating your PDF report…
Your Summary
Maintenance Calories
1,920 calories per day
13,441 calories per week
Based on your stats, the best estimate for your maintenance calories is 1,920 calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided.
Calorie Breakdown
| Description | Amount |
|---|---|
| Basal Metabolic Rate (BMR) | |
| Total Daily Energy Expenditure (TDEE) |
Calories by Activity Level
Ideal Weight
Your ideal body weight is estimated to be between 67.2–69.6 kg based on the various formulas listed below. These formulas are based on your height and represent averages, so don’t take them too seriously, especially if you lift weights.
| Formula | Weight |
|---|---|
| G.J. Hamwi Formula (1964) | 69.6 kg |
| B.J. Devine Formula (1974) | 68.4 kg |
| J.D. Robinson Formula (1983) | 67.2 kg |
| D.R. Miller Formula (1983) | 67.5 kg |
BMI Score
Your BMI is , which means you are classified as .
| BMI Range | Category |
|---|---|
| 18.5 or less | Underweight |
| 18.5 – 24.99 | Normal Weight |
| 25 – 29.99 | Overweight |
| 30+ | Obese |
Maximum Muscular Potential
Macronutrients
30/35/35 means 30% protein, 35% fats, 35% carbs.
| Plan | Protein | Fats | Carbs |
|---|---|---|---|
| Moderate Carb (30/35/35) | 144g | 75g | 168g |
| Lower Carb (40/40/20) | 192g | 85g | 96g |
| Higher Carb (30/20/50) | 144g | 43g | 240g |
Weight Goals
Body Composition Analysis
Understanding Your Results
What is BMR? Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing and keeping your heart beating while at rest.
What is TDEE? Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your activity level. Use this number to plan your diet:
- Eat your TDEE calories to maintain your weight.
- Eat less than your TDEE to lose weight.
- Eat more than your TDEE to gain weight.
The TDEE Calculator is an essential online tool that estimates your Total Daily Energy Expenditure (TDEE), which represents the total number of calories your body burns in a day, including resting metabolism, daily activities, and exercise.
By calculating your TDEE, users can better understand their calorie needs to support goals like weight management, muscle building, or improved overall wellness. This tool helps you align your nutrition and fitness routines with personalized data, making it easier to track progress and make informed decisions about diet and exercise.
In 2025, with wearable technology topping the fitness trends according to the American College of Sports Medicine (ACSM), more people are tracking their energy expenditure than ever before.
This surge reflects a growing awareness of how monitoring TDEE can enhance health outcomes, as fitness tracker markets continue to expand, projected to reach USD 71.92 billion globally. Whether you’re aiming for a healthy weight or boosting your metabolism, our TDEE calculator provides actionable insights grounded in science
How TDEE Calculator Works (Step by Step)
Using the TDEE calculator is straightforward and user-friendly. Follow these steps to get your personalized results:
- Select Your Measurement System: Choose between Metric (kg, cm) or Imperial (lb, ft/in) units for accurate inputs.
- Enter Your Gender: Select Male or Female, as this affects the basal metabolic rate calculation.
- Input Your Age: Provide your age in years, which influences metabolic efficiency.
- Add Your Weight and Height: Enter your current weight and height. These are crucial for determining body composition and energy needs.
- Choose Your Activity Level: Pick from options like Sedentary (little exercise), Lightly Active, Moderately Active, Very Active, or Extremely Active to account for daily movement.
- Optional: Body Fat Percentage: If known, input your body fat % for a more precise estimate using advanced formulas.
- Calculate and Review: Click “Calculate” to generate your results. The tool first computes your Basal Metabolic Rate (BMR) using either the Mifflin-St Jeor equation (if no body fat is provided) or the Katch-McArdle formula (with body fat). Then, it multiplies BMR by an activity factor to get TDEE. Results include maintenance calories, breakdowns by activity level, ideal weight ranges, BMI, muscular potential, macronutrients, weight goals, and body composition.
Interpret your TDEE as your daily calorie burn: eat at this level to maintain weight, below for loss, or above for gain. The tool also provides health tips based on your score for better wellness.
Why Use TDEE Calculator
Our TDEE calculator offers numerous health benefits, making it a go-to resource for fitness enthusiasts and those pursuing wellness. It provides a highly accurate estimate of your total daily energy expenditure, helping you avoid the pitfalls of generic calorie advice.
Unlike manual estimations, which can be off by hundreds of calories, this online tool uses evidence-based formulas to deliver personalized results quickly and conveniently from any device.
In an era where nutrition and fitness are key to preventing chronic diseases, knowing your TDEE empowers you to optimize calorie intake for sustainable weight management. It’s better than guesswork because it factors in variables like activity level and body fat, leading to more effective diet plans.
Users report improved energy levels, better body composition, and enhanced motivation when tracking progress with such tools. Plus, it’s free, private, and backed by medical guidelines from sources like the CDC and NIH, ensuring reliability for your health journey.
Understanding Your TDEE Results
Once you’ve calculated your TDEE, the results page offers a comprehensive breakdown to help you make sense of your total daily energy expenditure. At the core is your maintenance calories—the number of calories needed to keep your weight stable. For example, if your TDEE is 2,500 calories, consuming that amount daily should maintain your current body weight, assuming consistent activity.
The tool displays your Basal Metabolic Rate (BMR), which is the calories burned at rest for basic functions like breathing and circulation. This is adjusted for activity to yield TDEE. You’ll also see calories by different activity levels, from sedentary to athlete, allowing you to compare scenarios.
Ideal weight ranges, based on formulas like Hamwi and Devine, provide a benchmark for healthy weight goals. Your BMI score categorizes you as underweight, normal, overweight, or obese, with color-coded indicators for quick interpretation.
Body composition analysis shows fat mass versus lean mass if body fat percentage was entered, highlighting areas for improvement. Maximum muscular potential estimates how much muscle you could build at various body fat levels, ideal for fitness goals.
Macronutrient suggestions break down protein, fats, and carbs for plans like moderate or low-carb, ensuring balanced nutrition. Weight goals outline calorie targets for loss or gain, such as subtracting 500 calories for 0.5 kg weekly loss. This holistic view ties into wellness, helping you understand how TDEE influences metabolism, energy levels, and long-term health.
Health Tips Based on Your Score
Your TDEE score isn’t just a number—it’s a roadmap for better health. If your TDEE is lower than expected, perhaps due to a sedentary lifestyle, focus on increasing non-exercise activity thermogenesis (NEAT) through simple habits like walking more or standing desks.
For weight loss, aim for a 20-25% calorie deficit below TDEE, but never below 1,200-1,500 calories daily to avoid nutrient deficiencies.
Incorporate strength training to boost BMR, as muscle burns more calories at rest. Track macros to ensure 1.6-2.2g of protein per kg of body weight for muscle preservation during cuts. Hydration and sleep are crucial; poor sleep can lower TDEE by 5-20%. For those with higher TDEE from active jobs, prioritize recovery nutrition to prevent burnout.
Always consult a doctor if results indicate obesity risk, as TDEE can guide personalized plans for conditions like diabetes or heart disease. Regular recalculations every 4-6 weeks adjust for changes in weight or activity, keeping your fitness on track.
How to Improve Your TDEE Naturally
Improving your Total Daily Energy Expenditure naturally involves lifestyle tweaks that enhance calorie burn without extreme measures. Start by building muscle through resistance training 3-5 times weekly; each pound of muscle increases BMR by about 6-10 calories daily. Incorporate high-intensity interval training (HIIT) to elevate post-exercise oxygen consumption, burning extra calories for hours after workouts.
Boost NEAT by adding movement to routines—take stairs, pace during calls, or garden. Aim for 150 minutes of moderate aerobic activity weekly, per CDC guidelines, to raise your activity factor. Nutrition plays a role: eat protein-rich foods to increase the thermic effect of food (TEF), which can account for 10% of TDEE. Avoid crash diets that slow metabolism; instead, cycle calories with higher intake on training days.
Supplements like caffeine or green tea extract may modestly increase energy expenditure, but focus on whole foods. Track progress with wearables, as 2025 trends emphasize data-driven fitness. Over time, these habits can raise TDEE by 200-500 calories, supporting sustainable weight loss and vitality. Combine with mindfulness for stress reduction, as cortisol can hinder metabolic efficiency.
Technical Details: TDEE Calculator
The TDEE calculator employs established formulas for accuracy. If body fat percentage is provided, it uses the Katch-McArdle formula: BMR = 370 + (21.6 × Lean Body Mass), where Lean Body Mass = Weight × (1 – Body Fat/100). Without body fat, it defaults to the Mifflin-St Jeor equation: For males, BMR = (10 × Weight in kg) + (6.25 × Height in cm) – (5 × Age) + 5; for females, subtract 161 instead of adding 5.
TDEE is then calculated as BMR multiplied by an activity factor: 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active), or 1.9 (extremely active). BMI follows WHO standards: Weight (kg) / [Height (m)]². Ideal weights draw from Hamwi (1964), Devine (1974), Robinson (1983), and Miller (1983) formulas. Muscular potential uses Martin Berkhan’s model: Max LBM ≈ Height (cm) – 100.
These align with guidelines from the CDC, NIH, and WHO on energy requirements and physical activity.
FAQs: TDEE Calculator
What is TDEE and why is it important?
TDEE stands for Total Daily Energy Expenditure, representing the total calories your body burns daily. Understanding your TDEE is crucial for effective weight management, whether you’re trying to lose, maintain, or gain weight.
How accurate is this TDEE calculator?
Our calculator provides medical-grade accuracy using validated equations like Mifflin-St Jeor and Katch-McArdle. When body fat percentage is provided, accuracy increases significantly as it accounts for individual body composition differences.
What’s the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) represents calories burned at complete rest, while TDEE includes all daily activities and exercise. TDEE is typically 20-50% higher than BMR depending on activity level.
How often should I recalculate my TDEE?
Recalculate every 4-6 weeks or after significant weight changes (±5-10 pounds). Also recalculate if your activity level changes substantially.
Can TDEE help with weight loss?
Absolutely. Creating a 15-20% calorie deficit below your TDEE typically results in safe, sustainable weight loss of 1-2 pounds per week while preserving muscle mass.
Why include body fat percentage?
Body fat percentage allows use of the more accurate Katch-McArdle formula, which calculates BMR based on lean body mass rather than total weight, providing personalized results.
How do activity levels affect TDEE?
Activity level is the primary variable affecting TDEE. Sedentary individuals might have TDEE 20% above BMR, while extremely active individuals can reach 90% above BMR.
What if my calculated calories seem too high/low?
Start with the calculated values for 2-3 weeks while tracking progress. Adjust based on results, as individual variations in metabolism and NEAT can affect actual energy needs.
Related Tools & Calculators:
- BMI Calculator
- BMR Calculator
- Body Fat Calculator
- Body Density Calculator
- Prostate Density Calculator