TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) and set realistic calorie goals based on your physical activity and fitness objectives.
Your Personal Data
Your Estimated Results
Your Basal Metabolic Rate (BMR)
—
Calories/day at rest
Your Total Daily Energy Expenditure (TDEE)
—
Calories/day for maintenance
Your Daily Calorie Goal (Based on Goal)
—
Adjusted for your fitness objective
Understanding Your Numbers
What is BMR?
BMR (Basal Metabolic Rate) is the minimum number of calories required to keep your body functioning at rest. This includes breathing, circulating blood, and maintaining body temperature. It is calculated here using the internationally recognized Mifflin-St Jeor Equation.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total amount of calories you burn in a 24-hour period. It’s your BMR multiplied by an activity factor that accounts for exercise, non-exercise activity thermogenesis (NEAT), and the thermic effect of food (TEF). This number is your maintenance caloric intake.
Activity Factors Explained:
- **Sedentary (1.2):** Desk job, minimal walking, no formal exercise.
- **Lightly Active (1.375):** Light exercise 1-3 times per week.
- **Moderately Active (1.55):** Moderate exercise 3-5 times per week.
- **Very Active (1.725):** Hard daily exercise or twice per day training.
- **Extra Active (1.9):** Physically demanding job or intense daily training.
TDEE Calculator Overview
TDEE Calculator makes it easy to figure out daily energy use based on age, height, weight, gender, and activity routine. By combining these factors, it estimates how many calories are needed to maintain current weight each day. It’s a handy way to understand how active living and physical habits influence overall energy use.
This tool applies the Mifflin-St Jeor equation to deliver accurate results for both men and women. Users can select their lifestyle—from sedentary to very active—and see how changes affect total calorie requirements. It’s quick, clear, and perfect for setting goals related to fitness, nutrition, or weight control.
Daily energy needs vary depending on age, gender, weight, height, and activity level. Sedentary adults, those with minimal movement beyond everyday tasks, usually require fewer calories. For example, women around 30 years old weighing 150 pounds and standing 5’5” might need roughly 1,800–2,000 calories per day. Men with similar activity levels at 180 pounds and 5’10” height could require about 2,200–2,400 calories.
Adults with moderate activity, such as walking or light exercise several times a week, burn more calories. Women in this category may need 2,000–2,200 calories daily, while men often require 2,600–2,800 calories. Those engaging in intense exercise or labor-heavy work experience even higher energy demands, with women requiring 2,400–2,600 calories and men needing 3,000–3,200 calories per day.
Older adults tend to burn fewer calories because of reduced muscle mass and slower metabolism. Women over 60 with low activity might need around 1,600 calories daily, while men may need about 2,000 calories. Moderate activity at this age increases daily requirements to 1,800–2,000 for women and 2,200–2,400 for men. Very active seniors may need 2,000–2,200 calories for women and 2,600–2,800 calories for men.
Teenagers and young adults often require higher energy intake due to growth and fast metabolism. Active teenage girls may require 2,000–2,400 calories per day, while boys may need 2,600–3,000 calories depending on height and weight. Sedentary teens may require about 1,800–2,000 for girls and 2,200–2,400 for boys.
Understanding daily energy needs provides a reference for planning meals and snacks, adjusting intake according to activity level, age, and metabolism. Monitoring these factors helps maintain energy balance and supports overall fitness and wellness goals.