Total Daily Energy Expenditure (TDEE) Calculator

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes Basal Metabolic Rate (BMR), calories burned during physical activity, and other energy requirements.

How is TDEE Calculated?

TDEE is calculated by multiplying your BMR with an activity multiplier that reflects your daily physical activity level:

TDEE = BMR × Activity Level

BMR can be calculated using the following formulas:

• Mifflin-St Jeor Formula:

  BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 (male) or -161 (female)

• Revised Harris-Benedict Formula:

  BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years) (male)

  For females, replace 88.362 with 447.593, 13.397 with 9.247, and 5.677 with 4.330.

Activity Multipliers

• Sedentary: BMR × 1.2 (little or no exercise)
• Lightly Active: BMR × 1.375 (light exercise 1–3 days/week)
• Moderately Active: BMR × 1.55 (moderate exercise 3–5 days/week)
• Very Active: BMR × 1.725 (hard exercise 6–7 days/week)
• Extra Active: BMR × 1.9 (intense exercise or physical job daily)

Example Calculation

Example: If your BMR is 1655 kcal and you are moderately active (Activity Multiplier: 1.55),

TDEE = 1655 × 1.55 = 2565 kcal/day

Why is TDEE Important?

• Weight Management: TDEE helps adjust calorie intake for weight loss, gain, or maintenance.
• Performance Optimization: TDEE is vital for athletes to ensure adequate energy for training and recovery.
• Nutrition Planning: It helps set macronutrient ratios to meet dietary goals.

FAQs