How to Use the TDEE Calculator
- Select your gender (Male or Female) and enter your current Age in years.
- Enter your Height in centimeters (or toggle to feet/inches) and Weight in kilograms (or pounds).
- Choose your daily physical activity level from Sedentary to Extremely Active.
- Optionally input your Body Fat Percentage if known for Katch-McArdle precision.
- Instantly view your BMR (Basal Metabolic Rate) and exact TDEE maintenance calories.
- Review personalized daily calorie targets for weight loss (-500 kcal) and lean bulking (+250 kcal).
- Check recommended daily macronutrient splits (Protein, Carbohydrates, and Fats in grams).
- Download your customized TDEE and nutrition guide as a PDF or Excel report.
Energy Expenditure Formulas Explained
TDEE (Total Daily Energy Expenditure) calculation methodology: 1. Basal Metabolic Rate (BMR) via Mifflin-St Jeor Formula: • For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 • For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 2. Optional Lean Body Mass Formula (Katch-McArdle): • BMR = 370 + (21.6 × Lean Body Mass in kg) 3. Activity Level Multipliers: • Sedentary (desk job, no exercise): BMR × 1.2 • Lightly Active (light exercise 1–3 days/week): BMR × 1.375 • Moderately Active (moderate workout 3–5 days/week): BMR × 1.55 • Very Active (hard training 6–7 days/week): BMR × 1.725 • Extremely Active (physical labor or 2x daily training): BMR × 1.9 4. Energy Balance Principles: • Maintenance: Calories In = TDEE • Fat Loss (Deficit): Calories In = TDEE - 500 kcal/day (~0.5 kg loss/week) • Muscle Gain (Surplus): Calories In = TDEE + 250 to 500 kcal/day
Example 1: Male Office Worker (Fat Loss Goal)
Male, 28 Years, 175 cm, 80 kg, Sedentary Activity
BMR = 10(80) + 6.25(175) - 5(28) + 5 = 1,759 kcal TDEE = 1,759 × 1.2 = 2,111 kcal/day Fat Loss Target (-500 kcal) = 1,611 kcal/day
Maintenance: 2,111 kcal | Cutting Target: 1,611 kcal/day
Example 2: Female Fitness Enthusiast (Lean Maintenance)
Female, 25 Years, 165 cm, 58 kg, Moderately Active (4 days gym)
BMR = 10(58) + 6.25(165) - 5(25) - 161 = 1,325 kcal TDEE = 1,325 × 1.55 = 2,054 kcal/day
Maintenance: 2,054 kcal/day (Macros: 154g P, 205g C, 68g F)
Example 3: College Student Lean Bulking Target
Male, 21 Years, 180 cm, 68 kg, Very Active (lifting 5 days + sports)
BMR = 10(68) + 6.25(180) - 5(21) + 5 = 1,705 kcal TDEE = 1,705 × 1.725 = 2,941 kcal/day Lean Bulk Surplus (+300 kcal) = 3,241 kcal/day
Bulking Target: 3,241 kcal/day (~0.3 kg lean gain/week)
Calorie & Nutrition Management Tips
- ✓Most people overestimate their daily activity level: if you work at a desk and exercise for 45 minutes, select "Lightly Active" or "Moderately Active" for best accuracy.
- ✓Aim for a protein intake of 1.6 to 2.2 grams per kilogram of body weight to preserve lean muscle during a caloric deficit.
- ✓Track your weight trend over 2 to 3 weeks and adjust your calorie intake by 100–150 calories if progress stalls.
- ✓Never drop below minimum safe biological floors (1,200 kcal for women, 1,500 kcal for men) without clinical supervision.
Common Dieting & Calorie Mistakes
- ✗Selecting "Very Active" based solely on 30 minutes of cardio while sitting for the remaining 10 hours of the day.
- ✗Creating an excessively aggressive deficit (>1,000 kcal), which leads to muscle loss, fatigue, and metabolic slowdown.
- ✗Not counting liquid calories, cooking oils, sauces, and weekend cheat meals in daily calorie totals.
- ✗Assuming TDEE remains static as body weight decreases; recalculate TDEE every 4–5 kg of weight change.