TDEE Calculator
Estimate your Total Daily Energy Expenditure.
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Comprehensive Calculation Guide & Methodology
How the TDEE Calculator Works
Overview & Practical Utility
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour day. TDEE is composed of your Basal Metabolic Rate (BMR — calories burned at rest), the Thermic Effect of Food (TEF — calories burned digesting meals), and Physical Activity (exercise and non-exercise activity thermogenesis). Calculating your TDEE is the essential starting point for designing effective weight loss, maintenance, or muscle-gain nutrition protocols.
Mifflin-St Jeor BMR & Activity Factor Equation
Mathematical equation and computational variables used in this tool
\text{BMR (Men)} = 10W + 6.25H - 5A + 5 \quad | \quad \text{BMR (Women)} = 10W + 6.25H - 5A - 161
Where W is weight in kilograms, H is height in centimeters, and A is age in years. TDEE is determined by multiplying BMR by an activity multiplier ranging from 1.2 (sedentary desk job) to 1.9 (heavy athlete/laborer).
Worked Step-by-Step Example
A 32-year-old male weighing 180 lbs (81.6 kg), 5 ft 11 in (180.3 cm) tall, working out 4 times a week (Moderate Activity factor: 1.55).
DemographicsMale, Age 32
Body Metrics180 lbs (81.65 kg), 71 inches (180.34 cm)
Activity LevelModerate Exercise (3–5 days/week: 1.55x)
Calculation Steps:
- 1Calculate BMR: (10 × 81.65) + (6.25 × 180.34) - (5 × 32) + 5 = 816.5 + 1127.1 - 160 + 5 = 1,788.6 calories/day.
- 2Multiply by Activity Factor: 1,788.6 BMR × 1.55 multiplier = 2,772 calories.
Result: Daily maintenance energy requirement is ~2,770 calories per day.
Pro Tips & Best Practices
- To lose 1 pound of fat per week, subtract 500 calories from your TDEE (creating a 3,500 calorie weekly deficit).
- Track your weight over 2 to 3 weeks and adjust calorie targets based on real-world scale averages.
Frequently Asked Questions (FAQ)
Common questions about the TDEE Calculator and underlying formulas
Related Guides & Articles
Learn how to calculate your body fat percentage accurately with tape measurements using the U.S. Navy method and our step-by-step worked example.
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