dopecalc

TDEE Calculator

Calculate your Total Daily Energy Expenditure and get personalized calorie targets for weight loss, maintenance, or weight gain.

years
cm
kg

About this Calculator

Calculate your Total Daily Energy Expenditure and get personalized calorie targets for weight loss, maintenance, or weight gain.

Formula & Calculations

Formula

TDEE = BMR × Activity Multiplier | BMR (Mifflin-St Jeor): Male: 10W + 6.25H - 5A + 5, Female: 10W + 6.25H - 5A - 161
Where:
  • TDEE=Total Daily Energy Expenditure — total calories burned per day
  • BMR=Basal Metabolic Rate from Mifflin-St Jeor equation
  • W=Weight in kilograms
  • H=Height in centimeters
  • A=Age in years
  • Activity=Physical activity level multiplier (1.2 to 1.9)

Assumptions

  • Activity multipliers are population averages; individual daily energy expenditure can vary significantly.
  • Weight loss of 0.5 kg per week requires approximately a 500 kcal daily deficit.
  • Calorie targets should be recalculated after every 5 kg of weight change.

Calculation Examples

Example 1

Inputs:Male, 30 yr, 180 cm, 80 kg, Moderate Activity
Result:BMR: 1,780 kcal, TDEE: 2,759 kcal, Weight Loss: 2,259 kcal, Weight Gain: 3,259 kcal

Mifflin-St Jeor BMR = 10×80 + 6.25×180 - 5×30 + 5 = 1,780. TDEE = 1,780 × 1.55 (moderate) = 2,759. Subtract 500 for weight loss, add 500 for gain.

Example 2

Inputs:Female, 25 yr, 165 cm, 60 kg, Sedentary
Result:BMR: 1,345 kcal, TDEE: 1,614 kcal, Weight Loss: 1,114 kcal, Weight Gain: 2,114 kcal

BMR = 10×60 + 6.25×165 - 5×25 - 161 = 1,345. With sedentary multiplier 1.2, TDEE = 1,614 kcal/day.

Frequently Asked Questions

What activity level should I select?

Sedentary: desk job, little exercise. Light: 1-3 days of exercise per week. Moderate: 3-5 days. Active: 6-7 days. Very Active: physical job plus daily intense training. When in doubt, choose the lower level — overestimating activity is the most common tracking mistake.

How many calories should I cut to lose weight?

A 500-calorie daily deficit produces approximately 0.5 kg (1 lb) of weight loss per week, which is a safe and sustainable rate. Avoid cutting below your BMR, as this can trigger metabolic adaptation and muscle loss.

How often should I recalculate my TDEE?

Recalculate your TDEE every 4-6 weeks or after every 5 kg (11 lbs) of weight change. As you lose weight, your BMR decreases because there is less body mass to maintain, so your calorie targets need to adjust downward accordingly.