What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, combining your basal metabolic rate (BMR) with the energy used for physical activity and digestion. Knowing your TDEE is essential for any weight management goal: eat less than your TDEE to lose weight, eat more to gain weight, or match it to maintain your current weight.

What is BMR and how is it calculated?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell repair. This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula: for men, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5; for women, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.

How do I choose the right activity level?

Sedentary: desk job, little exercise. Lightly Active: light exercise 1-3 days/week or daily walking. Moderately Active: moderate exercise 3-5 days/week (most gym-goers). Very Active: intense exercise 6-7 days/week or active job. Extra Active: athletes training twice daily or very physically demanding jobs. When in doubt, choose one level lower than you think, as most people overestimate their activity.

How many calories should I eat to lose weight?

For sustainable weight loss, eat 500 calories below your TDEE for approximately 1 pound of fat loss per week, or 250 calories below for 0.5 pounds per week. Aggressive deficits of 1,000 calories (2 lbs/week) are possible but harder to sustain and may cause muscle loss. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

How accurate is the TDEE calculation?

The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual factors like genetics, body composition, hormones, and medications can affect actual energy expenditure. Use your calculated TDEE as a starting point and adjust based on real-world results over 2-4 weeks of consistent tracking.

What is the difference between TDEE and calorie calculators?

A calorie calculator and a TDEE calculator are essentially the same thing. Both calculate your total daily energy expenditure based on your stats and activity level. This TDEE calculator additionally shows your TDEE at every activity level in a comparison table and provides more detailed calorie targets for different weight goals.

Should I eat back exercise calories?

If your activity level already accounts for your exercise routine, your TDEE includes those burned calories, so you do not need to eat them back. However, if you selected a lower activity level and track exercise calories separately, you may add some back. Be cautious, as fitness trackers and machines often overestimate calories burned during exercise by 15-30%.

TDEE Calculator Online - Free Tool | CalcHive

How to Use TDEE Calculator

Select Metric (kg/cm) or Imperial (lbs/ft) units.
Choose your gender.
Enter your age, weight, and height.
Select your activity level from the dropdown menu.
View your BMR (resting calories) and TDEE (total daily calories).
Compare your TDEE at different activity levels.
Use the goal cards to find calorie targets for weight loss, maintenance, or weight gain.

Understanding TDEE and the Mifflin-St Jeor Equation

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day. It consists of three components: your Basal Metabolic Rate (BMR, about 60-70% of TDEE), the thermic effect of food (about 10%), and physical activity (20-30%).

This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely considered the most accurate BMR estimation formula for most adults. It calculates BMR based on weight, height, age, and gender, then multiplies by an activity factor (1.2 to 1.9) to estimate total daily calorie needs.

Mifflin-St Jeor Formula:
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

Weight management is fundamentally about the balance between calories consumed and calories burned. A deficit of approximately 3,500 calories equates to about 1 pound of fat loss. By knowing your TDEE, you can set precise calorie targets for your specific goals.

TDEE Calculator

How to Use TDEE Calculator

Understanding TDEE and the Mifflin-St Jeor Equation

Frequently Asked Questions

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