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TDEE Calculator
This calculator can be used to estimate your Total Daily Energy Expenditure
(TDEE).

Result

The estimated TDEE or body weight maintenance

energy requirement is 1,476 Calories per day.
BMI Score: 16.5 kg/m2 (

Energy intake to gain weight:

Mild weight gain 1,726 117%
0.25 kg/week Calories/day

Weight gain 1,976 134%

0.5 kg/week Calories/day

Fast Weight gain 2,476 168%

1 kg/week Calories/day

US Units Metric Units Other Units

Age 18 ages 18 - 80

Gender male female

Height 165 cm

Weight 45 kg

Activity Level
Basal Metabolic Rate (BMR)
Little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
 Daily exercise or intense exercise 3-
4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or
physical job

+ Settings

Calculate Clear

Exercise: 15-30 minutes of elevated heart rate activity.

Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

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Exercises plan to increase metabolism.

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Related:
BMI Calculator | Calorie Calculator | Macro Calculator

What is TDEE?

TDEE stands for total daily energy expenditure. It is the total energy that a
person uses in a day. TDEE is hard to measure accurately and varies day by
day. More often, it is estimated using factors such as a person's basal
metabolic rate (BMR), activity level, and the thermic effect of food.
Basal metabolic rate:
BMR is a person's energy usage rate while at rest in a temperate
environment when the digestive system is inactive. In other words, it is the
minimum energy needed to maintain a person's vital organs only.
Activity level:
Activity level is a factor that is based on the amount of activity a person
undergoes. This includes deliberate exercise as well as other activities that a
person may undergo as part of their job or typical daily activities. These
factors are more specifically referred to as the thermic effect of activity, and
non-exercise activity thermogenesis (energy expended for non-sleeping,
eating, or sports-like exercise).
Thermic effect of food:
The thermic effect of food, also referred to as specific dynamic action, is the
amount of energy required by the body to process and use food. It is
sometimes estimated as 10% of food energy intake, but this can vary
significantly dependent on the type of food consumed. Protein for example,
has a far larger thermic effect than dietary fat, since it is more difficult to
process.

How TDEE is calculated?

TDEE is calculated based on the factors described above. The calculation

usually begins with an estimation of basal metabolic rate (BMR), which is
based on the use of equations that have been developed for this specific
purpose. This includes physical characteristics such as age, gender, height,
and weight.
Some of the more commonly used equations for estimating BMR include the
Mifflin St-Jeor Equation, Harris-Benedict equation, and Katch-McArdle
Formula. They are generally pretty similar, but the Katch-McArdle Formula,
for example, which takes metabolic activity (resulting from differences
between lean body mass and body fat) into account, can be more accurate
for lean person.
Once BMR is calculated, it is typically multiplied by an activity level factor,
which is based on factors such as exercise and whether a person has a
sedentary or very active job.
Other factors that can be considered in the calculation include the thermic
effect of food, though this is not always factored into the calculation, and has
a relatively smaller impact than BMR and activity level.

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