TDEE (Total Daily Energy Expenditure) Calculator
From height, weight, age, sex and activity, get BMR and total daily calories.
Input Data
Results
At a glance:BMR (male) = 10×kg + 6.25×cm − 5×age + 5; BMR (female) = 10×kg + 6.25×cm − 5×age − 161. TDEE = BMR × activity factor. Cutting = TDEE − 500 (~0.5 kg/week), bulking = TDEE + 500.
Formula
BMR = 10W + 6.25H − 5A + s (male +5 / female −161).
TDEE = BMR × activity factor.
cutting = TDEE − 500; bulking = TDEE + 500.
How to Use
- Select sex, enter age, height, weight and activity.
- The tool returns BMR, TDEE and three intake targets.
Case Studies
Male 30y / 175cm / 70kg / moderate
BMR = 700 + 1093.75 − 150 + 5 = 1648.75 ≈ 1649.
TDEE = 1649 × 1.55 ≈ 2556 kcal.
FAQ
Is TDEE accurate?
Mifflin-St Jeor is a common estimate; individual variation ±10–15%. For best accuracy measure with body composition; use estimate as a start and adjust by weight trend.
Is −500/day enough to lose?
A 500 kcal deficit ≈ 0.5 kg/week of fat, a safe sustainable rate. Too large a gap loses muscle and slows metabolism.
How to pick activity?
By regular exercise frequency/intensity: desk job 1.2; light weekly 1.375; regular moderate 1.55; athlete 1.725+.
Why is female BMR lower?
Women average less muscle and more fat; muscle burns far more, so same-size BMR is lower (the −161 reflects this).
Does BMR drop with age?
Yes. Muscle loss and lower metabolism reduce BMR and TDEE; older adults cut intake slightly or add resistance training.
Relation to BMI?
BMI grades fatness; TDEE shows calorie need. Both help: if BMI high and you want to lose, use TDEE to set intake.
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References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.