TDEE Calculator - iLoveCalc

Body Information

US Units

Metric Units

Other Units

Age

ages 18 - 80

Gender

male female

Height

feet inches

Height

Weight

pounds

Weight

Activity

+ Settings

Uses Mifflin-St Jeor equation for BMR estimation.

Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

Result

The estimated TDEE or body weight maintenance energy requirement is 2,549 Calories per day.

BMI Score: 23.7 kg/m² (Normal), Healthy BMI Range: 18.5 - 25 kg/m²

Energy intake to lose weight:

Mild weight loss 0.5 lb/week

2,299 90% Calories/day

Weight loss 1 lb/week

2,049 80% Calories/day

Extreme weight loss 2 lb/week

1,549 61% Calories/day

Energy intake to gain weight:

Mild weight gain 0.5 lb/week

2,799 110% Calories/day

Weight gain 1 lb/week

3,049 120% Calories/day

Fast weight gain 2 lb/week

3,549 139% Calories/day

Daily Energy Breakdown

Complete TDEE Calculator Guide & Information

1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories a person burns in one day. It represents the total energy required for all bodily functions including breathing, digestion, physical activity, exercise and non-exercise movement. TDEE is calculated by multiplying Basal Metabolic Rate (BMR) by an activity factor that accounts for daily movement and exercise.

2. Calculation Methodology & Formulas

            Mifflin-St Jeor BMR Equation:

            Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

            Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

            TDEE = BMR × Activity Factor

            Weight Change:

            1 lb body fat ≈ 3,500 kcal → ±500 kcal/day per lb/week

            1 kg body fat ≈ 7,700 kcal → ±1,100 kcal/day per kg/week

3. Activity Level Definitions

Level	Multiplier	Description
Sedentary	1.2	Little or no exercise, desk job
Lightly Active	1.375	Light exercise / sports 1-3 days/week
Moderately Active	1.55	Moderate exercise 3-5 days/week
Very Active	1.725	Hard exercise / sports 6-7 days/week
Extra Active	1.9	Very hard exercise + physical job

4. Components of TDEE

Basal Metabolic Rate (BMR): Calories burned at complete rest — ~60-75% of TDEE.
Thermic Effect of Food (TEF): Calories burned digesting food — ~10% of TDEE.
Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily movement.
Exercise Activity Thermogenesis (EAT): Calories burned during intentional exercise.

5. Input & Control Definitions

US / Metric Units: Switch between imperial and metric systems.
Age / Gender / Height / Weight: Body parameters for BMR calculation.
Activity: Typical weekly activity level.
Calculate Button: Computes BMR, TDEE, BMI and all weight change targets.
Clear Button: Resets all inputs to defaults.

6. Disclaimers & References

All values are estimates based on population-level equations. Individual energy expenditure can vary by ±10-15%. This calculator is for informational purposes only and does not constitute medical advice.

References: Mifflin-St Jeor 1990; Institute of Medicine DRI 2005; WHO Human Energy Requirements 2004.