TDEE Calculator
Calculate your Total Daily Energy Expenditure. Find out exactly how many calories your body burns every day so you can dial in your diet.
Calculate Your TDEE
Your TDEE
Enter your age, height, and weight to see your energy expenditure
Embed this Calculator on your Website
Copy the code below to add this free tool to your own blog or website.
<iframe src="https://pinetoolshub.com/embed/tdee-calculator" width="100%" height="600" frameborder="0" style="border:1px solid #e2e8f0; border-radius: 8px;"></iframe>
<p style="text-align:center; font-size:12px; margin-top:8px;">Powered by <a href="https://pinetoolshub.com/tdee-calculator" target="_blank">TDEE Calculator</a></p>Related Calculators
Why Your TDEE is the Most Important Number for Fitness
If you want to lose weight, build muscle, or just maintain your current physique, you must know your Total Daily Energy Expenditure (TDEE). Trying to change your body without knowing your TDEE is like trying to drive to a new city without a map.
Your TDEE represents the total amount of calories (energy) your body burns in a 24-hour period. It accounts for everything: sleeping, breathing, digesting food, walking to your car, and your workout sessions.
How is TDEE Calculated?
Our calculator uses the Mifflin-St Jeor Equation, which is widely considered by health professionals to be the most accurate resting metabolic rate formula. It calculates your BMR first:
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Once your BMR is established, we multiply it by an Activity Multiplier (Katch-McArdle multipliers) ranging from 1.2 (Sedentary) to 1.9 (Extremely Active) to find your total daily caloric burn.
How to Use Your TDEE
To Lose Weight (Cutting)
Subtract 300 to 500 calories from your TDEE. This creates a caloric deficit, forcing your body to burn stored body fat for the missing energy.
To Gain Muscle (Bulking)
Add 200 to 300 calories to your TDEE. This slight surplus gives your body the extra building blocks it needs to synthesize new muscle tissue.