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TDEE Calculator

Health & Body

Total daily energy expenditure by activity level

Quick Answer

TDEE Calculator: Total daily energy expenditure by activity level. TDEE = BMR × activity factor.

TDEE = BMR × activity factor. BMR via Mifflin-St Jeor: 10W + 6.25H − 5A + 5 (male) / −161 (female). 500 kcal/day deficit ≈ 0.5 kg fat loss per week.

Your daily target

2,155 kcal
BMR1,568 kcal
TDEE2,155 kcal
Cut (−500)1,655 kcal
Bulk (+300)2,455 kcal

Macro split for your goal (P/C/F 30/40/30%)

Protein 162g162g (36.0%)Carbs 216g216g (48.0%)Fat 72g72g (16.0%)

Step-by-step

  1. 1BMR (Mifflin-St Jeor, male): 10×65 + 6.25×170 − 5×30 + 5 = 1,568 kcal
  2. 2TDEE = BMR × activity 1.375 = 1,568 × 1.375 = 2,155 kcal
  3. 3Goal (Maintain): 2,155 + 0 = 2,155 kcal
  4. 4Macros: protein 647/4=162g, carbs 862/4=216g, fat 647/9=72g

Activity factor reference

LevelFactorYour TDEE
Sedentary (little exercise)1.21,881 kcal
Light (1-3 d/wk)1.3752,155 kcal
Moderate (3-5 d/wk)1.552,430 kcal
Very active (6-7 d/wk)1.7252,704 kcal
Athlete / physical job1.92,978 kcal

💡 Do not eat below your BMR for extended periods — metabolism adapts downward. Recalculate every 5 kg of weight change. ±500 kcal suits most; aggressive deficits cost muscle.

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How to Use

  1. Enter body metrics: fill height, weight, age etc. as prompted by the TDEE Calculator.
  2. Read value and grade: results appear instantly with an authority-based classification.
  3. Check reference tables: confirm your range and healthy targets against the tables on this page.
  4. Back-solve your goal: adjust inputs to see what it takes to reach a target.

Key Points

  • TDEE Calculator is a free online health tool — open and use, no sign-up.
  • All calculations run locally in your browser; your data never leaves the device.
  • Key capability: Total daily energy expenditure by activity level.
  • Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

TDEE

TDEE = BMR × activity factor
Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Active 1.725 · Very active 1.9

FAQ

How do I use the TDEE Calculator?
Open the page and fill in the input fields — results update automatically. Total daily energy expenditure by activity level.
Are the results accurate?
Results follow published international standards (WHO, ACE, IOM) and are for reference only.
Can this replace medical advice?
No. Always consult a qualified healthcare professional for health decisions.
Is it free? Do I need to sign up?
Completely free. No registration, login or download required.
Does it work on mobile?
Yes. The responsive design works on all devices.

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Source & Updates

Based on WHO, ACE, IOM and other published international standards. Last updated: 2025-07

Authoritative sources:

Last updated:

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Maintained and periodically reviewed by the YiJianSuan editorial team — review process in ourEditorial Policy.

Cite this page: YiJianSuan. TDEE Calculator[EB/OL]. https://www.yijiansuan.com/en/c/health/tdee

Results provided by this tool are for reference only and do not constitute professional advice.