TDEE Calculator

Estimate how many calories you burn per day in total, then targets for gentle weight loss or gain.

How the Math Works

The TDEE Calculator uses the formula TDEE = BMR × activity factor to estimate daily calorie needs. First, it calculates your Basal Metabolic Rate (BMR) - the calories your body burns at rest for basic functions like breathing and cell production. Then it multiplies this by an activity factor based on your exercise routine: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate activity, 1.725 for heavy activity, or 1.9 for extreme exercise. This multiplication accounts for all the additional energy expended beyond basic metabolism through daily activities and workouts.

Practical Applications

To use this calculator practically, start by gathering your age, gender, weight, and height to calculate your BMR. Next, honestly assess your daily activity level by tracking how often and how intensely you exercise over a typical week. Multiply your BMR by the appropriate activity factor to get your TDEE. For example, a 35-year-old woman weighing 150 pounds with moderate exercise activity would have a TDEE approximately 1.55 times her BMR. This gives you a baseline number of calories to maintain your current weight.

Day-to-Day Use

Knowing your TDEE helps you make informed nutrition decisions in everyday life. If you want to lose weight, create a 300-500 calorie deficit daily by eating below your TDEE; for weight gain, eat above it. This prevents the common mistake of undereating or overeating based on guesswork. Whether meal prepping, choosing restaurant options, or planning post-workout snacks, you can quickly calculate if foods fit your goals. It also helps set realistic expectations - understanding why weight loss requires patience when your TDEE reveals you need a substantial deficit to see changes.

Worked example

BMR 1,649 × 1.55 (moderate) ≈ 2,556 kcal/day maintenance.

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