Understanding your Total Daily Energy Expenditure (TDEE) is the first step toward achieving your fitness goals — whether that’s losing fat, building muscle, or maintaining your current weight.
Our TDEE Calculator helps you estimate how many calories you burn in a day based on your age, gender, weight, height, and activity level.
What Is TDEE?
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body needs to maintain its current weight. It includes:
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Basal Metabolic Rate (BMR): Energy used for basic functions (breathing, digestion, etc.)
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Physical Activity: Calories burned during exercise or daily movement
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Thermic Effect of Food (TEF): Energy used to digest and absorb food
In short, your TDEE = BMR + Activity + TEF
If you eat more than your TDEE, you’ll gain weight. If you eat less, you’ll lose weight.
How to Calculate Your TDEE
Our TDEE calculator uses the Mifflin-St. Jeor equation, one of the most accurate formulas used by nutritionists and fitness experts.
Step 1: Calculate Your BMR
The Basal Metabolic Rate (BMR) formula:
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For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 -
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Example: TDEE Calculation
Let’s say:
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Age: 28
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Gender: Male
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Weight: 70 kg
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Height: 175 cm
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Activity: Moderately Active (1.55)
Step 1:
BMR = (10 × 70) + (6.25 × 175) – (5 × 28) + 5 = 1663.75 kcal
Step 2:
TDEE = 1663.75 × 1.55 = 2579 kcal/day
👉 This means you need about 2,580 calories per day to maintain your current weight.
Why TDEE Is Important
Knowing your TDEE helps you:
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Avoid overeating or undereating
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Customize your meal plan
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Track progress more effectively
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Stay consistent with your fitness goals
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Understand how your body responds to activity and nutrition
