How to Use the TDEE Calculator
Enter age, gender, weight, height, and activity level. Get your BMR, TDEE, and calorie targets for weight loss (−500 kcal), maintenance, and muscle gain (+300 kcal). Macro breakdown also shown.
TDEE Calculator Formula
BMR (Male) = 10×W + 6.25×H − 5×A + 5; BMR (Female) = 10×W + 6.25×H − 5×A − 161; TDEE = BMR × activity_factorActivity factors= Sedentary:1.2, Light:1.375, Moderate:1.55, Active:1.725, Very Active:1.9
Example Calculation
Male, 30 yrs, 75 kg, 175 cm, moderately active:
BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1755 kcal; TDEE = 1755 × 1.55
TDEE ≈ 2,720 kcal/day; Weight loss target: 2,220 kcal
Frequently Asked Questions
How accurate is TDEE?
TDEE calculators are estimates — actual needs vary ±15%. Use the result as a starting point and adjust after 2–3 weeks based on actual weight change.