TDEE Calculator (Total Daily Energy Expenditure)
Calculate your Total Daily Energy Expenditure (TDEE). Use it for weight management and meal planning.
📖 How to Use
- Select your gender
- Enter your age, height, and weight
- Select your activity level
- Click Calculate
- View your TDEE and calorie goals
✨ Features
- ✓Accurate BMR calculation using Mifflin-St Jeor equation
- ✓TDEE calculation for 5 activity levels
- ✓Calorie recommendations for weight loss/maintenance/gain
- ✓Protein, carbs, and fat intake recommendations
- ✓Personalized health tips
📐 Formula
TDEE = BMR × Activity Factor
BMR (Male): (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
BMR (Female): (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161💡 How It Works
- •TDEE (Total Daily Energy Expenditure) is the total energy you expend in a day.
- •TDEE is calculated by multiplying your BMR by an activity factor.
- •BMR is the minimum energy needed for basic life functions like heartbeat, breathing, and temperature regulation.
- •Activity factors range from 1.2 (sedentary) to 1.9 (extra active) in 5 levels.
- •To lose weight, consume less than your TDEE; to gain weight, consume more.
- •A 500kcal daily deficit or surplus results in approximately 0.5kg weight change per week.
❓ FAQ
Q. What is TDEE?
A. TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day. It includes your BMR plus energy used for daily activities and exercise.
Q. What's the difference between BMR and TDEE?
A. BMR (Basal Metabolic Rate) is the minimum calories needed at complete rest. TDEE adds your activity level to give you actual daily calorie burn.
Q. How do I choose my activity level?
A. Base it on your weekly exercise frequency and intensity. If you have a desk job and rarely exercise, choose 'Sedentary'. If you exercise intensely every day, choose 'Extra Active'.
Q. What's the minimum I should eat when losing weight?
A. You should eat at least your BMR. Going below BMR can trigger starvation mode, slow your metabolism, and harm your health.
Q. Why does 500kcal deficit lead to 0.5kg loss per week?
A. One kilogram of body fat contains about 7,700kcal. A 500kcal daily deficit × 7 days = 3,500kcal weekly deficit, which equals about 0.45kg (roughly 0.5kg) of fat loss.