TDEE (Simplified) Calorie Calculator

How This Tool Works

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to calculate your Total Daily Energy Expenditure (TDEE). TDEE represents the calories you need to maintain your current weight.

The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas available. It calculates your basal metabolic rate - the number of calories your body burns at complete rest just to maintain basic bodily functions like breathing, circulation, cell production, and brain function. This accounts for approximately 60-75% of your total daily calorie expenditure. The formula takes into account your weight, height, age, and gender, as these factors significantly influence metabolic rate.

Once BMR is calculated, the tool multiplies it by an activity factor that accounts for your daily physical activity level. Sedentary individuals (little to no exercise) have a multiplier of 1.2, while very active individuals (intense daily exercise or physical jobs) have a multiplier of 1.9. This activity factor accounts for the additional calories burned through movement, exercise, and daily activities beyond your basal metabolic needs. The resulting TDEE gives you a personalized estimate of your maintenance calories - the number of calories you need to consume daily to maintain your current weight. To lose weight, create a deficit of 300-500 calories below TDEE. To gain weight, create a surplus of 300-500 calories above TDEE.

Activity Level Guide

• Sedentary: Little to no exercise, desk job (BMR × 1.2)
• Light: Light exercise 1-3 days/week (BMR × 1.375)
• Moderate: Moderate exercise 3-5 days/week (BMR × 1.55)
• Active: Hard exercise 6-7 days/week (BMR × 1.725)
• Very Active: Very hard exercise, physical job (BMR × 1.9)

FAQ

• What is TDEE?
  TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate (BMR) and all physical activity. It represents your maintenance calories - the amount needed to maintain your current weight.
• How do I use TDEE to lose weight?
  To lose weight, create a calorie deficit by eating 300-500 calories less than your TDEE. A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. Never go below 1200 calories for women or 1500 for men without medical supervision.
• How do I use TDEE to gain weight?
  To gain weight, eat 300-500 calories more than your TDEE. Focus on nutrient-dense foods and combine with strength training to build muscle rather than just fat. Monitor your progress and adjust as needed.
• How accurate is TDEE calculation?
  TDEE calculations provide estimates based on formulas. Individual metabolism varies, so use the calculated TDEE as a starting point and adjust based on your actual results. Track your weight and calories for 2-3 weeks to fine-tune.
• What is the difference between BMR and TDEE?
  BMR (Basal Metabolic Rate) is the calories you burn at complete rest - just to maintain basic bodily functions. TDEE includes BMR plus all your daily activities and exercise. TDEE is always higher than BMR.