TDEE Calculator (Total Daily Energy Expenditure)
Calculate your total daily energy expenditure (TDEE) instantly from gender, age, height, weight, and activity level
Features
BMR and TDEE displayed simultaneously
Basal metabolic rate and total daily energy expenditure appear instantly when you enter gender, age, height, weight, and activity level
Caloric intake recommendations by goal
See daily caloric intake targets for each goal: weight loss, maintenance, or weight gain
TDEE by activity level side by side
Each activity level option shows its coefficient and TDEE, making it easy to compare how exercise volume affects calorie burn
Switch between formulas with clear indication
Toggle between Harris-Benedict (revised) and Mifflin-St Jeor formulas, with the selected formula clearly displayed
How to Use
Enter your measurements
Select your gender, enter age, height, and weight, then change units if needed using the toggle on the right side of each field
Choose your activity level
Select from 5 activity levels that match your exercise routine
Check your results
Review your basal metabolic rate, TDEE, and recommended caloric intake by goal
Switch calculation formula
Switch formulas if needed to compare the results
Use Cases
Set a caloric limit for dieting
Use the weight loss recommendation as your target in a food tracking app
Plan meals for weight gain and strength training
Use the weight gain recommendation as the basis for meal planning
Compare changes from increased exercise habits
See how much your daily calorie burn increases when you boost your activity level by comparing the TDEE values across levels
Check international body measurements
Enter height and weight recorded in feet/inches or pounds without converting
Knowledge Base
What is TDEE? (Difference from Basal Metabolic Rate)
TDEE (Total Daily Energy Expenditure) is the total energy your body burns in a day. It combines your basal metabolic rate (calories burned at rest) with calories burned from daily activities and exercise, giving you an estimate of calories needed to maintain your current weight.
- Difference from basal metabolic rate：Basal metabolic rate shows only resting calories burned, while TDEE includes activity, so TDEE is always higher
Activity level coefficient: meaning and how to choose
The activity level coefficient is the multiplier applied to your basal metabolic rate to calculate daily calorie burn. It ranges from 1.2 (minimal exercise) to 1.9 (very intense exercise or physical labor) across 5 levels.
- How to choose if unsure：Consider both exercise frequency and daily movement (including work activity). When in doubt, choose the lower level to avoid overestimating your calorie burn
Why Harris-Benedict and Mifflin-St Jeor formulas give different results
These two formulas come from measurements of different populations and are separate estimation equations, so the same body metrics can produce slightly different basal metabolic rates. For example, a 30-year-old male who is 170 cm tall and weighs 65 kg would have approximately 1,605 kcal using Harris-Benedict (revised) but 1,568 kcal using Mifflin-St Jeor.
- Difference between estimated and actual values：Estimation formulas are based on average relationships across many people, so actual calorie burn may differ for those with more or less muscle mass
Why ±500 kcal is used as a guideline for weight loss and gain
Body fat is roughly equivalent to 7,200 calories per kilogram. Cutting 500 calories daily creates about 3,500 calories per week, resulting in approximately 0.5 kg of body fat loss. Weight gain follows the same principle, using 500 additional calories daily as a guideline.
- Use as a guideline：Weight change varies between individuals, so monitor your progress over several weeks and adjust caloric intake accordingly. Avoid extreme restrictions.
Safety and Privacy
Runs entirely in your browser
Your input data is processed only within your browser and is never sent externally.
Processing only in your browser
TDEE calculation is processed entirely within your browser, and input data is not sent to any server.
Communications encrypted with HTTPS
Page loading is also encrypted by TLS, and content cannot be read by third parties.
No transmission to third parties
Input content is not sent to external services such as ad networks or trackers.
No automatic saving of results
Gender, age, height, and weight you entered and input suggestions are not stored on the server.
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Updates
- update #357
Added TDEE calculator to display total daily energy expenditure and recommended calorie intake by goal
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