TDEE Calculator

Total Daily Energy Expenditure (TDEE) — Quick 8‑Section Guide

1) Core idea

TDEE = BMR × Activity multiplier. BMR by Mifflin‑St Jeor (default), Harris‑Benedict, or Katch‑McArdle (if body‑fat % is known).

2) Flow

• Inputs: age, gender, height, weight, activity, and optional body‑fat %
• Exact unit conversions: 1 in = 2.54 cm; 1 lb = 0.45359237 kg
• Compute BMR, then multiply by activity (1.2, 1.375, 1.55, 1.725, 1.9)

3) Sanity checks

• Realistic ranges for age/height/weight; no zeros/negatives
• Pick activity honestly; adjust after 2–3 weeks of tracking

4) Shortcuts

• Rule of thumb: maintenance ≈ body‑weight (lb) × 14–16
• Weight change target: ±300–500 kcal/day from TDEE

5) Pitfalls

• Overstating activity level → inflated TDEE
• Ignoring NEAT: small daily movement impacts results

6) Micro examples

• BMR (MSJ, male): 10×70 + 6.25×175 − 5×30 + 5 = 1663.8 kcal
• TDEE (moderate 1.55): 1663.8 × 1.55 ≈ 2579 kcal/day

7) Mini‑FAQ

• Which BMR? Use MSJ; use KMA if you know body‑fat %
• Privacy? All calculations run in your browser

8) Action tip

Track body‑weight trends and adjust TDEE ±100–200 kcal until weekly change matches your goal.