TDEE Calculator – Find Your Total Daily Energy Expenditure Here 2025
Every person can find their total daily energy expenditure according to their activity level from here by using our tool. Put your age, gender, height in cm, weight in kg, and activity level into the tool, and this gives you the answer to your total daily expenditure calories in a second.
Enter the following information in the Tool:
Calorie Calculator
Zigzag Calorie Cycling:
As you keep a low-calorie diet, your body will likely adapt to the new, lower energy environment, which can lead to a plateau in your progress. Zigzag calorie cycling, also known as a “zigzag diet,” is a method of calorie consumption that can potentially help you overcome this plateau and get you back on track to meeting your goals. Below are two sample 7-day Zigzag calorie cycling schedules:
Zigzag diet schedule 1
| Day | Mild weight loss | Weight loss |
|---|
Zigzag diet schedule 2
| Day | Mild weight loss | Weight loss |
|---|
This is where our tool comes into play. This Calorie Deficit Calculator tool helps determine exactly how many calories you need to consume daily to lose weight. No complicated math or confusing diet plan is needed; just enter the accurate details and let the calculator do the math to determine how many calories you need to consume daily to lose weight easily and efficiently.
What is TDEE?
TDEE represents the Total Daily Energy Expenditure. This means that based on your activity level, our tool calculates and provides a detailed estimate of the calories you burn in a day while doing different work or exercise. Sometimes it’s hard to measure calories based on your activities. But our tool provides the result according to the Basal Metabolic Rate, which is also written as BMR and depends on activity level or food. See the details about what things are included in the calculation of the TDEE.
What is Basal Metabolic Rate (BMR):
Basal Metabolic Rate is the number of calories your body needs to perform any action and work. If you are resting in bed, then your body burns calories to stay alive, so this is your BMR.
Factors
These factors are included in BMR:
Activity Level:
Activity level refers to the daily physical workout that a person does regularly. The workout includes lighter or heavy exercise, and daily tasks like a job, walking, and housework. Activity level is defined in the TDEE term, which means the higher the activity level, the more calories your body burns. Calories burned in the Activity level include working, cleaning, exercise, not sleeping or eating.
Thermic Effect of Food:
The thermic effect of food is the energy that is produced by using the food we eat and our body needs to digest. This means the calories your body uses to digest and process food. Generally, it makes up about 10% of the calories from food, but it depends on what you eat. For example:
How is TDEE Calculated?
TDEE is calculated based on three factors: BMR, Activity level, and the thermic effect of food. If you wanna to calculate your daily energy expenditure, then it starts with the evaluation of Basal Metabolic Rate BMR, based on equations. These include physical qualities such as age, Gender, Height, and Weight.
Some of the most common equations which is used for calculating BMR (Basal Metabolic Rate) are the Mifflin St-Jeor Equation, Harris-Benedict Equation, and Katch-McArdle Formula. Various equations give similar results, but the Katch-McArdle Formula is often more accurate for lean people because it considers muscle mass and body fat differences. So it is best.
After calculating BMR, it is usually multiplied by an activity factor like whether a person exercises heavily or lightly, depending on time, has a sitting job, or has a very active job.
Other things, like the thermic effect of food is energy that is used to digest food, can also be included in the calculation. Still, this is effective is much smaller amounts compared to BMR and activity level, so it’s not always added. So must fill in the data in the required fields in the Tool and get your daily expenditure. Below we see the equation details that our tool used to calculate your TDEE.
Mifflin-St Jeor Equation
A widely used formula and popular method to estimate BMR, crucial for determining an individual’s daily caloric needs.
It was developed by M.D. Mifflin and S.T. St Jeor, late in 1990, considered this formula to be the most accurate and reliable among several BMR predictive equations.
Formula
For Men
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Why is it Effective
This equation is based on extensive research, which makes it highly accurate for most people.
Revised Harris-Benedict Equation
The Harris-Benedict equation was one of the earliest formulas used to calculate BMR. It was introduced in 1919 and later revised in 1984 with major improvements to improve accuracy. This equation provides an estimate but may not account for individual variations like muscle mass, genetics, or other medical conditions.
Formula
For Men
BMR = (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years) + 88.362
For Women
BMR = (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years) + 447.593
Why is it still used?
This is not as accurate as Mifflin-St, but it remains a reliable option for estimating BMR.
Katch-McArdle Formula
Unlike other methods, which only consider weight, height, age, and gender, it is based on LBM (Lean Body Mass). This formula is particularly useful for athletes or individuals with a high muscle mass percentage, as it provides a more accurate estimate of resting energy expenditure than formulas that solely rely on total weight.
Formula
BMR = 370 + (21.6 × lean body mass in kg)
This unique formula is ideal for athletes or individuals with higher muscle mass, as it provides a more personalized estimate.
Final Words
Pleasing to see you on this site, TDEE Calculator, which is used to calculate your total daily energy expenditure, depending on Basal Metabolic Rate (BMR), Activity Level, and the thermic effect of food on your body and work. We explain these terms in detail you can see on this page. The TDEE tool acquires your information, like age, gender, weight, height, and activity level. Put in the required information and get your daily energy expenditure.