TDEE Calculator - Total Daily Energy Expenditure

Your TDEE is determined by multiplying your Basal Metabolic Rate (BMR) by a Physical Activity Level (PAL) coefficient. The calculator offers several renowned scientific formulas, such as the Mifflin-St Jeor equation, the Revised Harris-Benedict equation, and the Katch-McArdle formula. For instance, the Mifflin-St Jeor formula calculates a male's BMR as: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. Once your BMR is established, it is multiplied by your PAL multiplier (ranging from 1.2 for sedentary lifestyles to 1.9 for elite physical training) to reveal your comprehensive daily caloric expenditure.

Imagine a 30-year-old male who is 180 cm tall, weighs 80 kg, and exercises moderately three to five days a week (PAL = 1.55). First, we calculate his BMR using the Mifflin-St Jeor equation: BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5, which results in 800 + 1125 - 150 + 5 = 1,780 kcal per day. Next, we multiply this BMR by his physical activity factor: TDEE = 1,780 × 1.55 = 2,759 calories burned daily. With this baseline, he can consume 2,759 calories to maintain weight, a surplus to build muscle, or a deficit to lose fat.

To get the most accurate results from your TDEE calculation, ensure your activity level is evaluated honestly—overestimating workouts is the most common reason weight loss stalls. Re-calculate your numbers every few weeks or whenever your body weight changes significantly, as a lighter body requires fewer calories to function. Combine your TDEE insights with consistent tracking of macro-nutrients and progressive overload in your fitness routine for optimal results.