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Home›Health & Fitness›TDEE Calculator

TDEE Calculator

Total Daily Energy Expenditure

Quick Answer — Daily Calories

An average 30-year-old male (175 cm, 75 kg, moderately active) burns approximately 2,500-2,700 calories per day. To lose weight, eat 300-500 calories below your TDEE. To gain muscle, eat 200-300 above.

Standard Formula Updated 2026
kg
70kg
20kg200kg
cm
170cm
50cm250cm
years
30years
0years100years

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Methodology
Free forever Data stays on your device Works offline (PWA) Verified formulas

Maintained by: Sagar Sahni, Calc Labz  |  Review: formula checks, worked examples, and periodic updates

Use with care: Health outputs are informational estimates only and do not replace medical advice.

Need a correction? Contact us with the calculator name and the issue you found.

Formula & Worked Example

The math behind the TDEE Calculator

Mathematical Formula

TDEE = BMR \times Activity\;Multiplier
BMR is calculated using the **Mifflin-St Jeor** equation: - **Men**: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 + 166 - **Women**: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 Activity Multipliers: - Sedentary (desk job): 1.2 - Lightly Active (1-3 days/week): 1.375 - Moderately Active (3-5 days/week): 1.55 - Very Active (6-7 days/week): 1.725 - Extra Active (physical job + exercise): 1.9

Step-by-Step Worked Example

For a **30-year-old male**, 175 cm, 75 kg, moderately active: - BMR = 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = **1,718.75 kcal** - TDEE = 1,718.75 × 1.55 = **2,664 kcal/day** - To lose ~0.5 kg/week, eat **2,164 kcal/day** (500 deficit)

Frequently Asked Questions

Common questions about the TDEE Calculator

What is the most accurate TDEE formula?
The Mifflin-St Jeor equation (1990) is considered the most accurate for modern populations by the Academy of Nutrition and Dietetics. It is more accurate than the older Harris-Benedict equation (1919). Our calculator uses Mifflin-St Jeor as the primary formula.
How do I use TDEE for weight loss?
To lose weight, eat 300-500 kcal below your TDEE (moderate deficit). For 0.5 kg/week loss, create a 500 kcal/day deficit. For 1 kg/week, create a 1,000 kcal deficit (maximum safe rate). Combine diet and exercise for sustainable results.
Does TDEE change over time?
Yes. TDEE decreases with age (~2-3% per decade after 30), decreases with weight loss (metabolic adaptation), increases with muscle gain, and varies with activity level. Recalculate your TDEE every 4-8 weeks during a weight loss program.
What activity level should I choose?
Sedentary: desk job, no exercise. Lightly active: 1-3 days light exercise/week. Moderately active: 3-5 days moderate exercise. Very active: hard exercise 6-7 days. Extra active: physical labor job + intense exercise. Most people overestimate their activity level — when in doubt, choose one level lower.
Should I eat below my BMR?
Generally no. Eating below your BMR for extended periods can slow metabolism, cause muscle loss, nutrient deficiencies, and hormonal imbalances. Your calorie target should be between BMR and TDEE. Very low calorie diets (<1,200 kcal) should only be done under medical supervision.

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What is the TDEE Calculator?

The TDEE Calculator estimates your Total Daily Energy Expenditure — the total number of calories you burn per day including basal metabolism, physical activity, and the thermic effect of food. Knowing your TDEE is the foundation of any weight management plan, whether you want to lose fat, gain muscle, or maintain your current weight.

How to Use the TDEE Calculator

  1. Enter Weight: Enter your weight (in kg) in the input field. The calculator will validate your input automatically.
  2. Enter Height: Enter your height (in cm) in the input field. The calculator will validate your input automatically.
  3. Enter Age: Enter your age (in years) in the input field. The calculator will validate your input automatically.
  4. View Your Results: The TDEE Calculator displays your results instantly in the output panel. You will see the primary result along with a detailed breakdown of secondary outputs. Scroll down for charts, interpretations, and expert advice.

Key Features

  • Instant TDEE calculations with real-time updates
  • No signup, no registration — 100% free forever
  • All calculations happen in your browser — zero data sent to servers
  • Works offline as a Progressive Web App (PWA)
  • Mobile-friendly responsive design
  • Verified health & fitness formulas updated for 2026

Why Use Calc Labz TDEE Calculator?

The Calc Labz TDEE Calculator stands out because it combines accuracy with simplicity. Unlike other online calculators, we provide detailed breakdowns, step-by-step formulas, and actionable advice alongside your results. Our health & fitness calculators are regularly updated to reflect current rates, rules, and standards for India (2026). Whether you are a student, professional, or just need a quick calculation — Calc Labz delivers reliable results instantly.

Key Terms & Glossary

BMI
Body Mass Index — a screening tool that estimates body fat using weight and height (kg/m²).
BMR
Basal Metabolic Rate — the number of calories your body burns at complete rest to maintain vital functions.
TDEE
Total Daily Energy Expenditure — total calories burned per day including BMR, activity, and thermic effect of food.
Macros
Macronutrients: protein, carbohydrates, and fats — the three main nutrients that provide energy (calories).
Caloric Deficit
Consuming fewer calories than your TDEE, causing your body to use stored fat for energy, leading to weight loss.
Body Fat %
The percentage of your total body weight that is composed of fat tissue, as opposed to lean mass.

Sources & References

Our TDEE Calculator uses formulas and guidelines from the following authoritative sources:

  • Mifflin-St Jeor et al. (1990) — AJCN
  • Academy of Nutrition and Dietetics