Total Daily Energy Expenditure (TDEE)
Estimate total daily energy expenditure using the revised Harris-Benedict equation (Roza & Shizgal, Am J Clin Nutr, 1984) multiplied by an activity factor.
Results
What is it?
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn per day by combining your Basal Metabolic Rate (BMR) from the revised Harris-Benedict equation (Roza & Shizgal, 1984) with a physical-activity multiplier. It is the foundation of any calorie-based diet plan.
How to use
Enter your weight, height, age, biological sex, and select an activity level from sedentary (1.2×) to very active (1.9×). The calculator first computes BMR, then multiplies it by your activity factor to produce TDEE.
Example scenario
A 30-year-old, 75 kg, 175 cm male with moderate activity (1.55×): BMR = 88.362 + 13.397 × 75 + 4.799 × 175 − 5.677 × 30 ≈ 1,763 kcal/day. TDEE = 1,763 × 1.55 ≈ 2,733 kcal/day.
Pro tip
To lose roughly 0.5 kg/week, subtract ~500 kcal from your TDEE. Be honest about activity level — most desk workers overestimate and should choose "Sedentary" or "Light." Recalculate every 5–10 kg of weight change, as BMR shifts with body mass.