Daily Calorie Needs Calculator

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It's calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying that value by an activity multiplier.

Knowing your TDEE is the foundation for managing your weight. To maintain your current weight, you should consume roughly the same number of calories as your TDEE.

How This Calculator Works

The calculator follows a two-step process to estimate your daily calorie needs:

1. Calculate Your BMR: It first estimates your Basal Metabolic Rate using the Mifflin-St Jeor equation, which requires your age, gender, weight, and height. BMR is the number of calories your body needs to perform basic, life-sustaining functions at rest.
2. Apply an Activity Multiplier: It then multiplies your BMR by an activity factor that corresponds to your weekly exercise level. These multipliers are:
   • Sedentary: BMR × 1.2
   • Lightly Active: BMR × 1.375
   • Moderately Active: BMR × 1.55
   • Very Active: BMR × 1.725
   • Extremely Active: BMR × 1.9

TDEE = BMR × Activity Multiplier

Practical Example

Let's say a person has a BMR of 1,500 calories. They are "moderately active" (exercising 3-5 days a week).

TDEE = 1,500 (BMR) × 1.55 (Activity Multiplier) = 2,325 calories per day

This individual needs to consume approximately 2,325 calories per day to maintain their current weight.

Frequently Asked Questions (FAQ)

How do I use my TDEE for weight loss?

To lose weight, you need to create a calorie deficit. A common and sustainable approach is to subtract 300-500 calories from your TDEE. For example, if your TDEE is 2,325, eating around 1,825-2,025 calories per day would lead to gradual weight loss.

How do I use my TDEE to gain muscle?

To gain muscle, you need to be in a calorie surplus. A common approach is to add 250-500 calories to your TDEE, combined with a consistent strength training program.

How accurate is this calculator?

This calculator provides a very good estimate, but it is still an estimation. Individual metabolic rates can vary. The best way to use this number is as a starting point. Track your weight for a few weeks while eating at your calculated TDEE. If your weight stays stable, the estimate is accurate. If you lose or gain weight, adjust your intake accordingly.