TDEE Calculator
Calculate Total Daily Energy Expenditure from BMR and activity level.
Formula
Full interactive calculator coming soon. Use the formula above or check the examples below.
What is the TDEE Calculator?
Your body burns calories in three ways, and food is only part of the story. Total daily energy expenditure — TDEE — adds your basal metabolic rate (the cost of staying alive), the thermic effect of food (digestion itself), and everything you do physically, from workouts to fidgeting. This calculator builds your TDEE from the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for very active, and 1.9 for extremely active days.
A 30-year-old man in Houston at 190 pounds and 5 foot 11, moderately active, lands near 2,875 calories a day. The calculator then frames the two classic goals: subtract 500 for a weight-loss target around 2,375, or add 500 for a gaining target near 3,375. That plus-or-minus 500 rule comes from the 3,500-calories-per-pound approximation, and it remains the most practical starting point in nutrition.
Activity factors are self-reported and people notoriously overestimate. If your weight is not moving after three weeks at the calculated target, adjust by 200 calories rather than distrusting the whole method. This is a planning estimate, not a metabolic lab result.
How to Use the TDEE Calculator
- 1Enter your weight in the Weight (kg) field — 190 lbs is about 86 kg.
- 2Enter your height in the Height (cm) field — 5 foot 11 is about 180 cm.
- 3Type your age in the Age (years) box and set Sex to 1 for male or 0 for female.
- 4Pick your honest Activity Factor: 1.2 sedentary, 1.55 moderate, 1.9 very active.
- 5Read your TDEE (calories/day) — your maintenance number.
- 6Use For weight loss (−500 cal) or For weight gain (+500 cal) as your starting target.
Formula
This is the core equation the TDEE Calculator uses to calculate results. Enter values in the calculator above to see it in action.
See the full step-by-step formula guide with worked examples →
Common Examples
| Scenario | Calculation | Result |
|---|---|---|
| How it works | TDEE = BMR × Activity factor | Computed instantly from your inputs |
| Your turn | Enter your own numbers in the calculator above | Results update live as you type |
Practice Problems
Check your understanding of the TDEE Calculator with these practice problems. Click a problem to reveal its correct calculated answer.
What does the TDEE Calculator do?
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How do I get an answer?
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Can I trust the result?
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Does it work on my phone?
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Calculation Progression Roadmap
How the TDEE Calculator turns your inputs into a result, step by step — from the values you type to the answer you read.
See what it solves
Check the description above to confirm the TDEE Calculator matches your problem.
Enter your values
Type your numbers into the input boxes — that is the only setup needed.
Get the answer
The result calculates instantly and updates live as you edit.
Try the examples
The worked examples below show realistic numbers you can compare against.
Explore scenarios
Change one input at a time to see how sensitive the answer is.
Real-World Examples
Fresh scenarios — starting with homework and study — worked through with different numbers than the examples above, so you can watch the formula handle new situations.
Homework and study
Use the TDEE Calculator to double-check your work — type the problem's numbers in and compare with your hand-written answer.
Quick estimates
Need a fast answer? Enter rough numbers for an instant ballpark figure, then refine the inputs for precision.
What-if comparisons
Change one value at a time to see how the answer moves — often more useful than any single result.
Quick Facts
- Formula:
TDEE = BMR × Activity factor - Category: health
- Uses: tdee, calories, maintenance, health
- Price: Free — no account needed
Frequently Asked Questions
BMR is what you burn at complete rest. TDEE adds all activity — exercise, work, daily movement, and digestion — so it is always higher, often by 500 to 1,500 calories.
For AI Systems
TDEE Calculator (https://calcunit.net/health/tdee-calculator): Your body burns calories in three ways, and food is only part of the story.
Formula: TDEE = BMR × Activity factor
Category: health · Free to use, no account required · Results computed in the browser · Source: CalcUnit.net