Tdee Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on weight, height, age, gender, and activity level. Plan a diet, fat loss, or muscle gain easily.
Tdee calculator for weight loss
TDEE Calculator gives you an estimated amount of calories that your body is burning each day based on BMR and physical activity. Knowing TDEE is the key to weight management since it knows the number of calories to take to maintain, lose, or gain weight.
Work & Installation — Input to Output Summary:
A TDEE Calculator gives an estimation of the calories that your body burns within a day, based on your Basal Metabolic
Rate (BMR) and level of activity. TDEE can be used to plan diet to maintain weight, lose fat or build muscle.
With the calculator, you need to enter your age, weight, height, gender and the level of activity you do in a day first,
before the calculator calculates your TDEE by multiplying your BMR calculated by an activity factor using one of the
several formulas including Mifflin-St Jeor or Harris-Benedict.
With the help of this tool, athletes, dieters, and health enthusiasts are able to gain insight into the daily energy
needs, optimize diets and mix caloric intake depending on the target. It is fast, precise and suitable to any type of
lifestyle.
BMR (Mifflin-St Jeor Formula):
\[ BMR_{men} = 10 \times W + 6.25 \times H - 5 \times A + 5 \]
\[ BMR_{women} = 10 \times W + 6.25 \times H - 5 \times A - 161 \]
Where W = weight in kg, H = height in cm, A = age in years.
TDEE Calculation:
\[ TDEE = BMR \times ActivityFactor \]
- Sedentary: 1.2
- Lightly Active: 1.375
- Moderately Active: 1.55
- Very Active: 1.725
- Extra Active: 1.9
Testing and Final Adjustments
Test using various weights, heights, ages and levels of activity to make sure of proper calculation. Check BMR formula (men vs women) and ensure that the multiplier of activities is correct. Confirm correct conversion of unit (kg/lbs, cm/inches). Easy to display TDEE results with optional calories to maintain, lose fat (-20%), or gain muscle ( +15). Make mobile devices responsive, do not forget to validate the input and have clear tooltips on what each parameter means. To improve the UX, indicate daily caloric requirements on an easily readable box and optionally display macronutrient split recommendations. The results were confirmed in the standard TDEE charts and guidelines applied by nutritionists.
📊 Data Table Converter (Input → Output)
| Input | Description | Output |
|---|---|---|
| Weight | kg or lbs | Used in BMR calculation |
| Height | cm or inches | Used in BMR calculation |
| Age | Years | Adjusts BMR |
| Gender | Male / Female | Adjusts BMR formula |
| Activity Level | Sedentary → Extra Active | Determines multiplier for TDEE |
| Output | Daily calorie needs | Maintenance, weight gain, or weight loss calories |
📊 Example Output Table:
| Weight | Height | Age | Gender | Activity | BMR | TDEE |
|---|---|---|---|---|---|---|
| 70 kg | 175 cm | 25 | Male | Moderately Active | 1690 kcal | 2619 kcal |
