TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and custom macronutrient targets for fat loss or muscle gain.
Your Total Daily Energy Expenditure (TDEE)
Eating at this calorie level will maintain your current body weight.
Energy burned at complete rest to sustain vital organs.
Based on WHO adult weight status classification.
Calculated using Devine & Robinson formulas.
Optimal daily fluid intake adjusted for activity.
Goal-Based Calorie Strategy
Adjusted daily intake| Fitness Objective | Daily Energy Target | Weekly Deficit / Surplus | Estimated Rate of Change |
|---|
Macronutrient Distribution Planner
Calculated based on your selected target calories.
What is TDEE and How is Total Daily Energy Expenditure Calculated?
Your Total Daily Energy Expenditure (TDEE) represents the aggregate number of calories your body burns over a 24-hour cycle. Understanding your TDEE is the scientific foundation of body recomposition: consuming calories equal to your TDEE maintains body weight; consuming below your TDEE induces a caloric deficit for fat loss; and consuming above your TDEE establishes a surplus for lean muscle hypertrophy.
The Four Pillars of Total Daily Energy Expenditure
TDEE is not dictated purely by workout sessions. It is composed of four distinct physiological energy components:
The baseline energy expended to sustain involuntary biological functions at complete rest: cellular respiration, central nervous system activity, liver detoxification, cardiac circulation, and pulmonary ventilation.
Energy burned through spontaneous daily movement outside structured fitness: walking to transit, occupational movement, household chores, posture maintenance, and fidgeting.
The metabolic cost of masticating, digesting, absorbing, and assimilating macronutrients. Protein incurs the highest thermic cost (20–30% of ingested energy), followed by carbohydrates (5–10%) and fats (0–3%).
The deliberate calories expended during intentional physical conditioning, resistance training, high-intensity intervals (HIIT), running, cycling, or swimming sessions.
The Clinical Formulas Behind Our Calculator
Our calculator supports the three most clinically validated metabolic prediction models recognized in sports nutrition literature:
Validated by the American Dietetic Association (ADA) as the most reliable predictor of resting energy expenditure across normal-weight and overweight cohorts:
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Refined by Roza and Shizgal from the historical 1919 biometric standard to better account for modern body composition.
If your body fat percentage is known, Katch-McArdle isolates fat-free mass (FFM), providing unmatched precision for lean individuals and athletes: BMR = 370 + (21.6 × LBM in kg).
Physical Activity Level (PAL) Multiplier Guide
| Activity Level | Multiplier | Real-World Weekly Routine |
|---|---|---|
| Sedentary | 1.200 | Desk job, driving, watching television, negligible deliberate movement. |
| Lightly Active | 1.375 | 1–2 days per week of light cardio, Pilates, brisk recreational walking. |
| Moderately Active | 1.550 | 3–5 days per week of moderate resistance training or 45-minute aerobics. |
| Heavy Exercise | 1.725 | 6–7 days per week of intense weightlifting, CrossFit, or competitive sports. |
| Athlete / Laborer | 1.900 | High-demand construction or farming labor combined with rigorous daily athletic training. |
Frequently Asked Questions About TDEE
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