TDEE Calculator
Calculate your Total Daily Energy Expenditure with precision. Get personalized calorie recommendations, macro breakdowns, and weight management plans.
Personal Information
For Katch-McArdle formula accuracy
Formula Selection
Your Results
Calorie Breakdown
Macronutrient Breakdown
Formula Calculations
Mifflin-St Jeor Equation
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Weight Progress Projection
Understanding TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and all physical activities.
TDEE Components:
- BMR (60-70%): Energy for basic bodily functions
- NEAT (15-30%): Non-exercise activity thermogenesis
- TEF (8-15%): Thermic effect of food
- EAT (15-30%): Exercise activity thermogenesis
Why Calculate TDEE?
Knowing your TDEE helps you set realistic calorie goals for weight loss, maintenance, or gain. It's more accurate than generic calorie recommendations.
Meal Planning Tips
Meal Timing
- Eat protein with every meal (20-30g per meal)
- Space meals 3-4 hours apart for optimal metabolism
- Consider eating larger meals earlier in the day
Food Quality
- Prioritize whole, unprocessed foods
- Include plenty of vegetables (aim for 5-9 servings daily)
- Choose lean protein sources
- Select complex carbohydrates over simple sugars
Hydration
- Drink 8-10 glasses of water daily
- Increase intake during exercise
- Monitor urine color for hydration status
Activity Level Guide
Sedentary (1.2x BMR)
Desk job, no regular exercise, minimal walking
Lightly Active (1.375x BMR)
Light exercise 1-3 times per week, some walking
Moderately Active (1.55x BMR)
Moderate exercise 3-5 times per week
Very Active (1.725x BMR)
Hard exercise 6-7 times per week
Extremely Active (1.9x BMR)
Very hard exercise, physical job, or 2x/day training
Formula Comparison
Mifflin-St Jeor (Recommended)
Accuracy: ±10% for 78% of people
Best for: General population, most accurate overall
Developed: 1990, based on indirect calorimetry
Harris-Benedict (Classic)
Accuracy: ±15% for 65% of people
Best for: Historical comparisons, tends to overestimate
Developed: 1919, revised in 1984
Katch-McArdle (Athletic)
Accuracy: ±8% for lean individuals with known body fat
Best for: Athletes, bodybuilders, low body fat
Requirement: Accurate body fat percentage needed
Quick Reference Tables
Weight Loss Deficit Guide
| Goal | Weekly Loss | Daily Deficit |
|---|---|---|
| Conservative | 0.5 lbs | 250 calories |
| Moderate | 1 lb | 500 calories |
| Aggressive | 2 lbs | 1000 calories |
Protein Needs by Goal
| Goal | Protein (g/kg) | Example (70kg) |
|---|---|---|
| Sedentary | 0.8-1.0 | 56-70g |
| Active/Weight Loss | 1.2-1.6 | 84-112g |
| Muscle Building | 1.6-2.2 | 112-154g |
This calculator provides estimates based on established scientific formulas. Individual metabolic rates may vary. Consult with healthcare professionals for personalized advice.
Formulas: Mifflin-St Jeor (1990), Harris-Benedict (1919/1984), Katch-McArdle (1996)
🧮 TDEE Calculator – Calculate Your Total Daily Energy Expenditure
Understanding your TDEE (Total Daily Energy Expenditure) is one of the most important steps for fitness, nutrition, and weight management. A TDEE calculator helps you determine how many calories your body needs every day, factoring in your BMR (Basal Metabolic Rate), activity level, and lifestyle. Whether your goal is weight loss, maintenance, or muscle gain, the tdee calculator free tools available online make it easy to plan your diet and exercise.
🔍 What is a TDEE Calculator?
The TDEE calculator is a tool designed to estimate the calories you burn daily. It’s often paired with a BMR and TDEE calculator to give an accurate overview of your metabolism. People searching for what is a TDEE calculator usually want to know how many calories they need to eat to maintain, lose, or gain weight.
📊 Why Use a TDEE Calculator for Weight Loss?
If you’re trying to shed pounds, the tdee calculator weight loss or tdee weight loss calculator can guide you to a safe calorie deficit. For example, a tdee calculator deficit will show how many calories you need to reduce to lose fat effectively. Many even use the tdee calculator to lose weight or tdee calculator for weight loss to plan meal prep.
For those asking how to calculate TDEE, here’s the formula:
TDEE = BMR × Activity Level
Your BMR can be calculated separately using a bmr tdee calculator or bmr calculator tdee. Once you know your TDEE, you can adjust based on goals:
- Weight Loss ➝ Eat below your TDEE (calorie deficit).
- Maintenance ➝ Eat at your TDEE.
- Muscle Gain ➝ Eat above your TDEE.
⚡ Features of TDEE Calculators Online
There are many free versions like tdee calculator net, tdee calculator online, or even tdee calculator reddit suggestions. You’ll also find specific ones such as:
- tdee calculator women (tailored for female physiology)
- tdee calculator breastfeeding (accounts for extra caloric needs during nursing)
- tdee macro calculator (breaks calories into macros: carbs, protein, fats)
- carnivore tdee calculator (useful for those on a carnivore diet)
Some popular tools include the Legion TDEE calculator, Forbes Health TDEE calculator, and the most accurate TDEE calculator shared on forums.
✅ Benefits of Using a TDEE Calculator
- Accurate calorie tracking with a tdee calorie calculator
- Helps design a tdee calorie deficit calculator plan
- Works as a calorie calculator tdee for both men and women
- Guides fitness enthusiasts through bulk and cut cycles
- Supports long-term health tracking
🔗 Related Calculator You May Like
If you’re managing fitness goals, check our BMI Calculator Women on Desmos Calculators to track healthy body weight ranges.
📌 External Resources
For additional insights on nutrition and calorie balance, you can explore:
⚡ Final Thoughts
Whether you’re searching for the best TDEE calculator, a tdee calculator accurate enough for precise fitness goals, or simply asking how to calculate your TDEE, these tools can help transform your health journey. From tdee calculator calorie deficit to tdee macro calculator, every version is designed to put you in control of your energy balance. Use the tdee calculation daily to stay on track and achieve your ideal fitness outcomes.