TDEE Calculator
My TDEE calculator helps you find out your Total Daily Energy Expenditure. All you need to do is enter your height, weight, age, gender, and activity level, and it will use some formulas to give you your results.
Simple, Right?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs to function throughout the day. You can also use it like a calorie calculator and to calculate how many calories actually you need.
A recent USDA study found that the average American has access to about 3,864 calories each day, which is quite high. However, the recommended daily calorie intake is 2,500 calories for men and 2,000 calories for women. So we need to control it.
TDEE includes everything you do each day, like exercising, working, and even simple things like breathing and digesting food. Knowing your TDEE is important because it helps you create a nutrition plan that fits your fitness goals.
It has several parts, including:
- Basal Metabolic Rate (BMR)
- Physical Activity Level (PAL)
- Thermic Effect of Food (TEF)
Using Method Of TDEE Calculator
To get started with the TDEE calculator, just enter your accurate gender and age. Then, fill in your height in inches and your current weight in pounds.
Next, add information about how active you are, starting with your strength training. Choose the level that fits you best: light activity, moderate activity, heavy activity, or athlete.
I’ve included a TDEE activity level chart to help you understand the different factors.
Once you’ve entered all your details, click on the calculator button. My special formula will then combine your personal information, workout routine, and nutrition goals to calculate how much energy you need each day.
TDEE Chart by Activity Level and Body Weight
Below I’ve included a TDEE (Total Daily Energy Expenditure) chart that shows calorie needs based on your activity level.
Keep in mind that TDEE estimates can differ from person to person, but this chart gives you a rough idea of how many calories you might need depending on your activity level and body weight.
| Weight (lbs) | Sedentary (x1.2) | Lightly Active (x1.375) | Moderately Active (x1.55) | Very Active (x1.725) | Super Active (x1.9) |
|---|---|---|---|---|---|
| 100 | 1200 | 1375 | 1550 | 1725 | 1900 |
| 120 | 1440 | 1650 | 1860 | 2070 | 2280 |
| 140 | 1680 | 1925 | 2170 | 2415 | 2660 |
| 160 | 1920 | 2200 | 2480 | 2760 | 3040 |
| 180 | 2160 | 2475 | 2790 | 3105 | 3420 |
| 200 | 2400 | 2750 | 3100 | 3450 | 3800 |
| 220 | 2640 | 3025 | 3410 | 3795 | 4180 |
| 240 | 2880 | 3300 | 3720 | 4140 | 4560 |
| 260 | 3120 | 3575 | 4030 | 4485 | 4940 |
| 280 | 3360 | 3850 | 4340 | 4830 | 5320 |
Activity Levels
- Sedentary (x1.2): Little to no exercise
- Lightly Active (x1.375): Light exercise/sports 1-3 days a week
- Moderately Active (x1.55): Moderate exercise/sports 3-5 days a week
- Very Active (x1.725): Hard exercise/sports 6-7 days a week
- Super Active (x1.9): Very hard exercise, physical job, or training twice a day
To use this chart:
- Find your weight in pounds.
- Select the column that corresponds to your activity level.
- The value gives an approximate daily calorie requirement to maintain your weight. Adjust based on personal goals or other factors like muscle mass or metabolic rate.
Once you have your TDEE, you can adjust your caloric intake based on your goals.
Read More: Macro Calculator For Weight Loss
How I Manage My TDEE to Balance Calorie Intake
When I first learned about Total Daily Energy Expenditure (TDEE), it felt like getting a worthy tool for understanding my body’s energy needs.
It’s essentially the amount of calories I burn each day, and it varies from person to person based on factors like age, activity level, and body composition.
Here’s how I manage it, in a way that’s a simple, and sustainable way. My two cents on this section.
1. Pick Your Baseline Needs
To start, I figured out my TDEE by looking at my daily activity level. Since I’m moderately active (a few workouts a week and regular walking), I could use an online calculator to get an idea of my TDEE range.
This gave me a baseline: the calories I need just to maintain my weight.
Once I knew this, I could adjust based on my goals, whether I wanted to lose a little weight, gain muscle, or stay steady.
2. Set a Goal Without Being Too Strict
I’ve tried restrictive diets, and they never worked for me. I decided to use my TDEE to guide my calorie intake rather than control it strictly. For instance:
- Maintenance Mode: I aim to eat around my TDEE to keep my weight stable.
- Cutting Calories for Weight Loss: When I want to lose weight, I aim for a slight deficit—about 200-300 calories below my TDEE. This keeps me from feeling deprived.
- Increasing Muscle Gain: If building muscle is my goal, I’ll add around 200-300 calories above my TDEE to ensure I have the energy to lift and recover.
3. Balance My Macros, Not Just Calories
Once I knew my calorie goal, I realized it’s not all about the number, it’s also about where those calories come from. I focus on getting a balanced mix of proteins, fats, and carbs to keep my energy stable.
- Protein for muscle repair and satiety
- Healthy Fats for brain and body functions
- Carbs for energy, especially around workouts
4. Adjust Based on My Daily Activity
Not every day is the same! Some days I’m more active, and other days I’m resting. On more active days, I might eat a bit more since my body’s burning more.
For example, if I have an intense workout, I might add a snack with carbs and protein to fuel my recovery.
5. Stay Flexible and Listen to My Body
Finally, I’ve learned that TDEE isn’t set in stone. Our bodies are dynamic, and sometimes, hunger varies from day to day.
I permit myself to eat a bit more if I’m genuinely hungry or to skip a snack if I feel full.
Tuning into my body’s signals helps me stay consistent without obsessing over every calorie.
Further, it’s always a good idea to talk to your doctor about what works best for you.
- Carbohydrates | The Nutrition Source | Harvard T.H. Chan School of Public Health. (2012, September 18). The Nutrition Source
- The effect of exercise on non-exercise physical activity and sedentary behavior in adults
- US NCHS (2016) “National Health and Nutrition Examination Survey (2011-2014)” DHHS Publication No. 1604, s.3, N 39
