TDEE Calculator
TDEE estimates total daily energy expenditure by combining basal metabolism with your usual activity level. It is a useful starting point for maintenance, fat loss, and weight gain planning.
How this TDEE calculator works
This calculator uses the Mifflin-St Jeor equation to estimate BMR, then multiplies it by an activity factor. The result is an estimate, not an exact measurement.
For men, BMR is 10 x weight + 6.25 x height - 5 x age + 5. For women, the final constant is -161.
How to use your TDEE
Use TDEE as an initial maintenance calorie target. For mild fat loss, start around 300 kcal below TDEE. For mild gain, start around 300 kcal above TDEE and adjust after observing your trend.
This tool is for everyday estimation and is not medical, nutrition, or training advice. If you have a medical condition, pregnancy, medication, or special dietary needs, consult a qualified professional.
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