TDEE (Total Daily Energy Expenditure) Calculator

TDEE is the total calories you burn daily including basal metabolism and all activity. It is the foundation of any nutrition plan. Your TDEE gauge shows where your energy needs sit: Very Low (under 1,200 kcal) is below what most diets recommend — be cautious. Low (1,200-1,600) is typical for sedentary individuals and women. Moderate (1,600-2,200) is the sweet spot for most active adults. High (2,200-2,800) is for athletic or physically demanding jobs. Very High (2,800+) suggests elite athlete levels. Use TDEE to set calorie targets: subtract 500 for gradual weight loss, add 500 for muscle gain.

How to Use This Tool

Enter your gender, age, weight, and height.
Select your activity level (be honest).
Click Calculate to see BMR, TDEE, and calorie targets.
Subtract 500 for weight loss, add 500 for weight gain.

The Formula

BMR (Mifflin-St Jeor) + Activity Multiplier = TDEE. Men: 10W + 6.25H - 5A + 5. Women: 10W + 6.25H - 5A - 161.

Why It Matters

You are a 30-year-old male, 6'0", 180 lbs, moderately active. Your TDEE is ~2,650 calories/day to maintain weight. To lose 1 lb/week, eat 2,150 calories. To gain muscle, eat 2,900 with high protein.