TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn per day. This is essential for weight loss, muscle gain, or maintenance goals.
About TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It includes your Basal Metabolic Rate (BMR) plus the calories burned through physical activity and digestion.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.
How to use TDEE for weight goals?
To lose weight, eat fewer calories than your TDEE (calorie deficit). To gain weight, eat more than your TDEE (calorie surplus). A 500 calorie daily deficit or surplus typically results in about 0.5 kg (1 lb) of weight change per week.
How We Calculate Your TDEE
Step 1: Calculate BMR (Mifflin-St Jeor Equation)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
The Mifflin-St Jeor equation is considered the most accurate formula for calculating BMR.
Step 2: Apply Activity Multiplier
TDEE = BMR × Activity Factor
• Sedentary (little/no exercise): BMR × 1.2
• Lightly Active (1-3 days/week): BMR × 1.375
• Moderately Active (3-5 days/week): BMR × 1.55
• Very Active (6-7 days/week): BMR × 1.725
• Extra Active (very intense): BMR × 1.9
Calorie Goals
For weight loss, we subtract 500 calories from your TDEE (≈0.5 kg/week loss). For weight gain, we add 500 calories (≈0.5 kg/week gain). These are based on the principle that 7,700 calories equals approximately 1 kg of body weight.
Track Your Calories Automatically
Now that you know your TDEE, track your daily intake with Pandish. AI-powered food scanning makes it effortless.