TDEE Calculator

TDEE calculator or the total daily energy expenditure calculator, is a tool to calculate how many calories you should consume to maintain your current weight, lose weight or gain weight.

How to calculate total daily energy expenditure?

The TDEE calculation is base on BMR (Basal Metabolic Rate) and your daily activities to calculate your daily calories need.
It uses Mifflin-St Jeor Formula to calculate BMR (no body fat entered). Mifflin-st Jeor formula calculate BMR base on your age, height and weight.

BMR for men = 10x(body weight in kg)+ 6.25x(body height in cm)-5x(age)+5
BMR for women: 10x(body weight in kg)+ 6.25x(body height in cm)-5x(age)-161

If you enter your body fat, TDEE calculation will then use Katch-McArdle equation, it is base on the lean body mass to calculate BMR.

Lean Body Mass = (body weight in kg)x(100-body fat)/100
BMR = 370 + (21.6 x lean body mass)

Next, we need to determine how many calories you burn everyday according to your daily amount of exercise.

How many calories should I eat a day?

1.2 times BMR is the calories you should eat a day with little or no exercise,
1.375 times BMR is the calories you should eat a day with if you exercise 1 to 3 days per week
1.55 times BMR is the calories you should eat a day if you exercise 3 to 5 days per week,
1.725 times BMR is the calories you should eat a day if you exercise 6 yo 7 days per week,
1.9 times BMR is the calories you should eat a day being a athlete.

How many calories for weight lose?

500 calories fewer per day for 1 pound weight lose per week.
250 calories fewer per day for 0.5 pounds mild weight lose per week.

The calculation for weight lose is simple, multiply the weight you want to lose by 3500, that is the total calories you need to take less in a week, then divide it by 7 to get the calories for per day.
Therefore, for 1 pound weight lose, multiply 1 by 500, equals 500 calories per day.

How many calories for weight gain?

500 calories more per day for 1 pound weight gain per week. 250 calories more per day for 0.5 pounds mild weight gain per week. The calculation is same is weight loss calculation.