TDEE Calculator
Sedentary: Little or no exercise, desk job
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What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities from sleeping to intense exercise. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity level multiplier.
Understanding your TDEE is crucial for weight management. To maintain your current weight, eat calories equal to your TDEE. To lose weight, eat fewer calories than your TDEE. To gain weight, eat more calories than your TDEE.
Advantages of Using Our TDEE Calculator
- ✓Accurate Calculation: Uses the Mifflin-St Jeor equation for BMR, the most accurate method available
- ✓Activity Level Options: Choose from 5 different activity levels for precise TDEE estimation
- ✓Dual Unit Support: Works with both metric (kg, cm) and imperial (lbs, inches) units
- ✓Complete Picture: Shows both BMR and TDEE to help you understand your total energy needs
- ✓Free & Private: No registration required, all calculations are done locally
How to Use the TDEE Calculator
- 1Select Your Unit SystemChoose between Metric (kilograms and centimeters) or Imperial (pounds and inches) based on your preference.
- 2Enter Your Personal InformationInput your age, gender, weight, and height. Make sure to use accurate measurements for best results.
- 3Select Your Activity LevelChoose the activity level that best describes your daily routine and exercise habits. Be honest for accurate results.
- 4View Your ResultsYour TDEE and BMR will be calculated automatically and displayed. Use TDEE to plan your daily calorie intake.
Activity Levels Explained
Sedentary (1.2)
Little or no exercise, desk job, minimal daily movement. Most office workers fall into this category.
Lightly Active (1.375)
Light exercise 1-3 days per week, walking, light housework, or light recreational activities.
Moderately Active (1.55)
Moderate exercise 3-5 days per week, active lifestyle with regular workouts or physical activities.
Very Active (1.725)
Hard exercise 6-7 days per week, intense workouts, or physically demanding job.
Extra Active (1.9)
Very hard exercise, physical job, training twice per day, or extremely active lifestyle.
Using TDEE for Weight Management
Weight Loss (Calorie Deficit)
To lose weight, consume 500-1000 calories less than your TDEE per day. This creates a deficit that results in 1-2 pounds of weight loss per week. Never go below 1200 calories per day without medical supervision.
Weight Maintenance
To maintain your current weight, consume calories equal to your TDEE. This keeps your energy balance neutral.
Weight Gain (Calorie Surplus)
To gain weight, consume 300-500 calories more than your TDEE per day. This surplus supports muscle growth and weight gain in a healthy way.
Frequently Asked Questions
How accurate is the TDEE calculation?
The TDEE calculation uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula. However, individual results may vary based on factors like muscle mass, genetics, and metabolism. Use it as a starting point and adjust based on your results over 2-3 weeks.
How often should I recalculate my TDEE?
Recalculate your TDEE every 4-6 weeks or whenever your weight, activity level, or goals change significantly. As you lose or gain weight, your TDEE will change.
What if I'm between activity levels?
If you're between two activity levels, start with the lower one and adjust based on your results. It's better to underestimate than overestimate your activity level.
Should I use TDEE or BMR for weight loss?
Always use TDEE for weight loss planning. BMR only accounts for calories burned at rest, while TDEE includes all your daily activities. TDEE gives you a complete picture of your energy needs.
Why is my TDEE different from other calculators?
Different calculators may use different formulas (Harris-Benedict, Katch-McArdle, etc.) or activity level definitions. The Mifflin-St Jeor equation used here is considered the most accurate. Small differences are normal.
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