TDEE Calculator Forbes Health

What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including both Basal Metabolic Rate (BMR) and the calories burned through physical activity. Understanding your TDEE helps in creating effective nutrition and exercise plans for weight management, muscle gain, or maintenance.

Why TDEE Matters

Knowing your TDEE allows you to:

• Set realistic calorie goals for weight loss or gain
• Determine appropriate macronutrient distribution
• Plan exercise routines that align with your nutritional needs
• Adjust for different activity levels throughout the week

How to Use This Calculator

To calculate your TDEE:

1. Enter your age in years
2. Select your gender
3. Enter your weight in pounds
4. Enter your height in inches
5. Choose your activity level from the dropdown
6. Click "Calculate" to see your results

Formula Used

The calculation follows these steps:

1. Calculate Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation:

   For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

   For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

2. Apply the Forbes Health activity multiplier based on your selected level:

   Activity Level	Multiplier
   Sedentary	1.2
   Lightly Active	1.375
   Moderately Active	1.55
   Very Active	1.725
   Athlete	1.9

3. Calculate TDEE: TDEE = BMR × Activity Multiplier

Worked Example

Let's calculate the TDEE for a 30-year-old woman who weighs 150 pounds, is 5'6" tall, and is moderately active.

1. Convert weight to kg: 150 lbs × 0.453592 = 68.04 kg
2. Convert height to cm: 5'6" = 66 inches × 2.54 = 167.64 cm
3. Calculate BMR:

   BMR = (10 × 68.04) + (6.25 × 167.64) - (5 × 30) - 161

   = 680.4 + 1047.75 - 150 - 161

   = 1417.15 kcal/day

4. Apply activity multiplier (1.55 for moderately active):

   TDEE = 1417.15 × 1.55 = 2198.6 kcal/day

This woman would need approximately 2,200 calories per day to maintain her current weight with moderate activity levels.

Interpreting Your Results

Your TDEE result provides a baseline for your daily calorie needs. Here's how to use it:

Weight Maintenance

Consuming exactly your TDEE value will maintain your current weight. This is your maintenance calorie level.

Weight Loss

To lose weight, create a calorie deficit by consuming 200-500 calories less than your TDEE per day. The amount depends on your goals and metabolism.

Weight Gain

To gain weight, create a calorie surplus by consuming 200-500 calories more than your TDEE per day. This is particularly important for muscle gain.