TDEE Calculator - Total Daily Energy Expenditure

How to Use the TDEE Calculator

Using the TDEE Calculator is simple and quick. Here’s how:

• Enter Your Basic Information:
  • Age: Enter your age in years.
  • Sex: Choose your sex (Male or Female). This influences your metabolic rate.
  • Height: Input your height in either centimeters or feet and inches.
  • Weight: Provide your current weight in kilograms or pounds.
  • Physical Activity Level (PAL): Choose your daily physical activity level, ranging from sedentary to professional athlete. This reflects how active you are throughout the day.
• Choose the Formula: The TDEE calculator utilizes various BMR formulas to estimate your energy expenditure. These include:
  • Mifflin-St Jeor Equation
  • Harris-Benedict Equation
  • Revised Harris-Benedict Equation
  • Katch-McArdle Equation (uses lean body mass)
  • Schofield Equation
• Physical Activity Level (PAL): Choose your physical activity level to adjust the calculation based on how active you are during a typical day. The options range from a sedentary lifestyle to professional athlete activity levels.
• Results: After entering your details, the calculator will provide you with your TDEE along with the number of calories your body needs to maintain its current weight.

What’s a Healthy Range for TDEE?

Your TDEE depends on several factors, including your age, weight, height, and physical activity level.
The general rule is that to maintain your current weight, you should consume an amount of calories equal to your TDEE. If you wish to gain weight, you’ll need to consume more calories than your TDEE, and if you wish to lose weight, you’ll need to consume fewer.
Here’s how different activity levels impact your TDEE:

Physical Activity Level (PAL)	TDEE Multiplier
Sedentary (little/no exercise)	1.2
Light Exercise (1-2 days a week)	1.375
Moderate Exercise (2-3 days a week)	1.55
Hard Exercise (4-5 days a week)	1.725
Very Hard Exercise/Physical Job	1.9
Professional Athlete	2.4