Total Daily Energy Expenditure (TDEE) Calculator
Calculate your daily calorie needs based on your activity level and personal metrics.
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Table of Contents
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)
- Physical activity
- Thermic effect of food
- Non-exercise activity thermogenesis (NEAT)
How to Calculate TDEE
TDEE is calculated using the Mifflin-St Jeor Equation:
For women: (10 × weight) + (6.25 × height) - (5 × age) - 161
Activity Level Multipliers
Sedentary (1.2)
Little or no exercise, desk job
Lightly Active (1.375)
Light exercise 1-3 days/week
Moderately Active (1.55)
Moderate exercise 3-5 days/week
Very Active (1.725)
Hard exercise 6-7 days/week
Extra Active (1.9)
Very hard exercise & physical job
TDEE - Practical Examples
Example 1 Sedentary Office Worker
A 30-year-old male, 175cm tall, weighing 70kg with a sedentary lifestyle.
BMR = (10 × 70) + (6.25 × 175) - (5 × 30) + 5 = 1,668 calories
TDEE = 1,668 × 1.2 = 2,002 calories
Example 2 Active Athlete
A 25-year-old female, 165cm tall, weighing 60kg with a very active lifestyle.
BMR = (10 × 60) + (6.25 × 165) - (5 × 25) - 161 = 1,350 calories
TDEE = 1,350 × 1.725 = 2,329 calories