TDEE Calculator
TDEE Calculator Online: Calculate Your Daily Calorie Needs Easily
Introduction
A TDEE (Total Daily Energy Expenditure) Calculator is a helpful online tool that estimates the number of calories you burn in a day based on your activity level, age, weight, height, and gender. Knowing your TDEE is essential for managing weight, building muscle, or maintaining overall health.
This tool is perfect for fitness enthusiasts, diet planners, and anyone looking to track their calorie intake. Using a TDEE calculator online simplifies the process of understanding how many calories your body needs to function and achieve your goals.
Formula / Working
TDEE is calculated in two main steps:
- Calculate BMR (Basal Metabolic Rate):
For men (Mifflin-St Jeor Equation): BMR=10×weight (kg)+6.25×height (cm)−5×age+5BMR = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} – 5 \times \text{age} + 5BMR=10×weight (kg)+6.25×height (cm)−5×age+5
For women: BMR=10×weight (kg)+6.25×height (cm)−5×age−161BMR = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} – 5 \times \text{age} – 161BMR=10×weight (kg)+6.25×height (cm)−5×age−161
- Adjust for Activity Level:
TDEE=BMR×Activity MultiplierTDEE = BMR \times \text{Activity Multiplier}TDEE=BMR×Activity Multiplier
Activity Multipliers:
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise 1–3 days/week): 1.375
- Moderately active (moderate exercise 3–5 days/week): 1.55
- Very active (hard exercise 6–7 days/week): 1.725
- Extra active (very hard exercise or physical job): 1.9
Step-by-Step Usage
Using a TDEE calculator online is simple:
- Enter Personal Details – Input your age, gender, weight, and height.
- Select Activity Level – Choose the level that matches your daily routine.
- Click Calculate – The calculator will display your TDEE in calories per day.
- Optional: Use TDEE to plan weight loss, gain, or maintenance by adjusting calorie intake.
This tool helps you create a personalized nutrition plan based on your energy needs.
Examples
Example 1: Sedentary Female
- Age: 30
- Weight: 65 kg
- Height: 165 cm
- Activity Level: Sedentary
Result:
BMR = 1,424 kcal
TDEE = 1,424 × 1.2 ≈ 1,709 kcal/day
Example 2: Moderately Active Male
- Age: 25
- Weight: 75 kg
- Height: 180 cm
- Activity Level: Moderately active
Result:
BMR = 1,776 kcal
TDEE = 1,776 × 1.55 ≈ 2,753 kcal/day
Example 3: Very Active Female
- Age: 28
- Weight: 55 kg
- Height: 160 cm
- Activity Level: Very active
Result:
BMR = 1,363 kcal
TDEE = 1,363 × 1.725 ≈ 2,350 kcal/day
FAQs
1. What is a TDEE calculator?
A TDEE calculator estimates the total calories you burn in a day based on your BMR and activity level.
2. Who should use it?
Fitness enthusiasts, diet planners, and anyone managing weight can use it to track daily calorie needs.
3. Is it accurate for everyone?
It provides a reliable estimate, but actual calorie needs may vary due to metabolism and lifestyle factors.
4. Can it help with weight loss or gain?
Yes, by adjusting calorie intake above or below TDEE, you can plan for weight gain, loss, or maintenance.
5. Is it free online?
Yes! Most TDEE calculators are free and easy to use without registration.