Free TDEE Calculator: Calculate Your Daily Calories for Weight Loss
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total calories your body requires in 24 hours to maintain your current weight.
It is calculated using your:
- Age
- Gender
- Height
- Weight
- Activity level
Most calculators use the scientifically validated Mifflin-St Jeor Equation, which is considered more accurate than older formulas like the Harris-Benedict Equation.
How TDEE is Calculated
Step 1: Calculate BMR (Basal Metabolic Rate)
BMR is the number of calories your body burns at rest for vital functions such as breathing, circulation, and cell production.
Mifflin-St Jeor Formula:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
Step 2: Multiply by Activity Factor
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly Active (1–3 days/week) | 1.375 |
| Moderately Active (3–5 days/week) | 1.55 |
| Very Active (6–7 days/week) | 1.725 |
| Extra Active (physical job or intense training) | 1.9 |
Final Formula: TDEE = BMR × Activity Multiplier
This gives your final TDEE value.
TDEE Calculator
Your TDEE: 0 kcal/day
How to Use Your TDEE
- For weight loss → Eat 300–500 calories below TDEE
- For muscle gain → Eat 250–400 calories above TDEE
- For maintenance → Eat equal to your TDEE
Why TDEE Matters
Without knowing your TDEE, dieting becomes guesswork. Research published in the Journal of the Academy of Nutrition and Dietetics highlights that structured calorie planning improves long-term weight management success.
Using a reliable TDEE calculator helps you create a science-based nutrition plan tailored to your body and lifestyle.
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Frequently Asked Questions (FAQ)
What is a good TDEE for weight loss?
A good strategy is to consume 300–500 calories below your TDEE to promote steady and sustainable fat loss.
Is TDEE different from BMR?
Yes. BMR represents calories burned at rest, while TDEE includes daily activity and exercise.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered one of the most accurate formulas for estimating calorie needs in healthy adults.
Should I recalculate my TDEE?
Yes. You should recalculate your TDEE whenever your weight, activity level, or fitness goals change.
References
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247.
- Frankenfield, D., Roth-Yousey, L., & Compher, C. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. Journal of the Academy of Nutrition and Dietetics, 105(5), 775–789.
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