TDEE Calculator

TDEE Calculator

Please fill out the form correctly
age
weight
height
How Active Are You?
Body Fat % (optional) %

My TDEE Stats:

calculated
Note: You did not enter the body fat percentage. With body fat percentage our calculator can do more accurate calculation of the TDEE estimate.

Your Maintenance Calories

calculated
calories per day
calculated
calories per week
Based on your stats, the best estimate for your maintenance calories is calculated calories per day based on the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below shows the difference if you were to have selected a different activity level.
Based on your stats, the best estimate for your maintenance calories is calculated calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided. The table below shows the difference if you were to have selected a different activity level.
Basal Metabolic Ratecalculated calories per day
Sedentarycalculated calories per day
Light Exercisecalculated calories per day
Moderate Exercisecalculated calories per day
Heavy Exercisecalculated calories per day
Athletecalculated calories per day

Ideal Weight: calculated

Your ideal body weight is estimated to be between calculated 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.
G.J. Hamwi Formula (1964)calculated
B.J. Devine Formula (1974)calculated
J.D. Robinson Formula (1983)calculated
D.R. Miller Formula (1983)calculated

BMI Score: calculated

Your BMI is calculated, which means you are classified as calculated
18.5 or lessUnderweight
18.5 – 24.99Normal Weight
25 – 29.99Overweight
30+Obese

Maximum Muscular Potential

According to Martin Berkhan's formula your maximum muscular potential is calculated at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be calculated at 10% body fat & calculated at 15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients

30P/35F/35C means 30% protein, 35% fats, 35% carbs
These macronutrient values reflect your maintenance calories of calculated calories per day.
Moderate Carb (30P/35F/35C)
calculated
protein

calculated
fats

calculated
carbs
Lower Carb (40P/40F/20C)
calculated
protein

calculated
fats

calculated
carbs
Higher Carb (30P/20F/50C)
calculated
protein

calculated
fats

calculated
carbs
These macronutrient values reflect your cutting calories of calculated calories per day, which is a 500 calorie per day deficit from your maintenance of calculated calories per day.
Moderate Carb (30P/35F/35C)
calculated
protein

calculated
fats

calculated
carbs
Lower Carb (40P/40F/20C)
calculated
protein

calculated
fats

calculated
carbs
Higher Carb (30P/20F/50C)
calculated
protein

calculated
fats

calculated
carbs
These macronutrient values reflect your bulking calories of calculated calories per day, which is +500 calories per day from your maintenance of calculated calories per day.
Moderate Carb (30P/35F/35C)
calculated
protein

calculated
fats

calculated
carbs
Lower Carb (40P/40F/20C)
calculated
protein

calculated
fats

calculated
carbs
Higher Carb (30P/20F/50C)
calculated
protein

calculated
fats

calculated
carbs
Note: There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

What is a TDEE Calculator?

TDEE is the acronym for total daily energy expenditure. This calculation is for computing the total burned calories per day of an individual. A calorie or kilo-calorie is a unit used to express the amount of heat required to raise the temperature of water by 1C. It also stands for the amount of energy the body would need to function and to conduct other daily activities.

In the point of view of wellness, this is an important concept. For example, if you are trying to manage your weight, it is ideal to know how many calories you need. If you take in too much you would gain weight. And if you want to increase your weight, you need to know how many extra calories you have to take.

Fitness is a priority everyone must be conscious about. Be it about losing weight, gaining muscle, or just keeping your current body health status it is important to be equipped. So how does one get to monitor their level of fitness? How can one evaluate if their diet and exercise plan is working as it should? It can be made possible with a Total Daily Energy Expenditure (TDEE) Calculator.

How to Use the TDEE Calculator

Since we now have an idea of how the basics are computed, it’s time to use the TDEE calculator. Here are the step-by-step instructions on how to go about this task.

Step 1: Choose your preferred units to be used. It can be in imperial which is expressed in pounds (lbs) and inches (in) or metric which is written in kilogram (kg) and centimetres (cm). Remember, choose it in pairs you cannot mix up imperial and metric units.

Step 2: Select your gender as it will be the reference to the formula to be used.

Step 3: Input the values of your age, weight, and height.

Step 4: Choose the appropriate level of activity you conduct.

  • Sedentary (Office Job)
  • Light Exercise (1-2 days/week)
  • Moderate Exercise (3-5 days/week)
  • Heavy Exercise (6-7 days/week)
  • Athlete (2x per day)

Step 5: If you have your body fat percentage measurement on hand input it too. But if you don’t it is okay to skip it.

Step 6: Click on Calculate button and check the TDEE stats.

There you have it, manage and achieve your health goals with this useful and reliable TDEE calculator.

How is TDEE Calculated?

You might be wondering if the logic of this method is reliable. The TDEE has several ways of calculation but the one deemed with the highest accuracy is the Mifflin-St Jeor equation. Besides this method of computation, there is also the Katch-McArdle and Reverse Harris-Benedict. We will be going through all three to get a better understanding of TDEE.

Mifflin-St Jeor Equation

In this equation, the Mifflin-St Jeor will be used to compute your Basal Metabolic Rate (MBR). What is MBR? It is the measure of energy exhausted while at rest and in an environment where the digestive system has been inactive for more or less 12 hours. In simpler terms, it is a person’s metabolic rate after waking up. During sleeping, it is guaranteed that there is no food intake, so it is also considered a state of fasting.

Now that we got MBR cleared let’s move on to the Mifflin-St Jeor equation:

Mifflin = (10.m+6.25h-5.0a) + s

Note that:

m= mass in kg

h = height in cm

a = age in years

s = a constant depending on gender.

For the males, it is +5 and for females -161

Substituting the values it would look like this:

Men = 10 x (weight in kg) x 6.25 x height (cm) -5 x age (y) + 5

Women = 10 x (weight in kg) x 6.25 x height (cm) -5 x age (y) – 161

Katch-McArdle Equation

This calculation will require additional information like lean body mass (LBM). It is the difference between total body fat weight and total body weight. This computation considers the mass of all bones, organs, blood, muscle, and other things that comprise the human anatomy except body fat. The LBM of men is generally higher compared to women.

The Katch-McArdle Equation is as follows:

Katch = 370 + (21.6 × LBM)

Note that:

LBM = lean body mass

Revised Harris-Benedict Equation

This is another calculation to measure BMR, where a person’s total calorie need can be estimated. It also has two sets of formulas based on gender.

The Harris-Benedict equation is as follows:

Men = (13.397m + 4.799h – 5.677a) + 88.362

Women = (9.247m + 3.098h – 4.330a) + 447.593

Note that:

m= mass in kg

h = height in cm

a = age in years

TDEE Frequently Asked Questions (FAQ)

What is the accuracy rate of a TDEE calculator?

The accuracy of the TDEE calculator will be dependent on how exactly the values inputted are declared If the measurements are precise, then the level of correctness is high. It is within the range of a 10% error margin which is quite dependable.

What is the ideal amount of calories to be burned per day?

This number will be dependent on the purpose of the user. However, as a starting point, one must first know how much they need to support their body. From there depending on the goal to lose, gain, or maintain the calories can be determined. In the case of losing weight, one would need to burn 500 calories per day to shed off 1 pound.

To gain muscle, how much should one consume to achieve this?

Using your TDEE computation the range of caloric intake will fall between 250 to 330 calories per day. Be careful not to add too much since it might lead to fat gain. And if after some time you notice that a plateau is reached, add up to 250 calories daily for the best rest result.

To gain muscle, how much should one consume to achieve this?

Using your TDEE computation the range of caloric intake will fall between 250 to 330 calories per day. Be careful not to add too much since it might lead to fat gain. And if after some time you notice that a plateau is reached, add up to 250 calories daily for the best rest result.

Useful Health and Fitness Calculators

Please check out my other Health and Fitness Calculators.

BMI Calculator

TDEE Calculator

Macro Calculator

Calorie Calculator

Body Fat Calculator

Ideal Weight Calculator

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BMR Calculator