TDEE Calculator

TDEE is evaluated from Weight, Height and Age. The calculation reports TDEE, Basal Metabolic Rate and Fat Loss Target.

Results

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About the TDEE Calculator

TDEE is treated here as a quantitative relation between Weight, Height, Age and Gender and TDEE, Basal Metabolic Rate, Fat Loss Target and Muscle Gain Target.

The calculator uses a custom php logic configuration. Each reported value is read as a direct evaluation of the stored rules with the declared field formats and units.

Formula basis:
Step 1 - Calculate BMR using Mifflin-St Jeor (most accurate for general population):
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
Step 2 - Multiply by Activity Factor:
TDEE = BMR x Activity Multiplier
(Sedentary 1.2 â†' Extra Active 1.9)
Fat Loss = TDEE - 500 kcal ( approximately 0.5 kg/week loss)
Muscle Gain = TDEE + 300 kcal (lean bulk)

Interpret the outputs in the order shown by the result fields. Optional inputs affect only the outputs that depend on those variables.

Formula & How It Works

The calculation applies the following relations exactly as recorded in the metadata:

Step 1 - Calculate BMR using Mifflin-St Jeor (most accurate for general population):
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
Step 2 - Multiply by Activity Factor:
TDEE = BMR x Activity Multiplier
(Sedentary 1.2 â†' Extra Active 1.9)
Fat Loss = TDEE - 500 kcal ( approximately 0.5 kg/week loss)
Muscle Gain = TDEE + 300 kcal (lean bulk)

Each output field is produced by substituting the supplied inputs into the relevant relation and then applying the declared rounding or text format.

Worked Examples

Example 1: Office Worker Seeking Fat Loss

Inputs

weight_kg: 82 height_cm: 175 age: 34 gender: male activity_level: 1.375
TDEE: 2,405 kcal/day. Basal Metabolic Rate: 1,749 kcal/day. Fat Loss Target: 1,905 kcal/day. Muscle Gain Target: 2,705 kcal/day

With Weight = 82, Height = 175, Age = 34 and Gender = male as the stated inputs, the result is TDEE = 2,405 kcal/day, Basal Metabolic Rate = 1,749 kcal/day and Fat Loss Target = 1,905 kcal/day. Each value corresponds to the declared output fields.

Example 2: Female Athlete, Maintenance

Inputs

weight_kg: 60 height_cm: 165 age: 26 gender: female activity_level: 1.725
TDEE: 2,312 kcal/day. Basal Metabolic Rate: 1,340 kcal/day. Fat Loss Target: 1,812 kcal/day. Muscle Gain Target: 2,612 kcal/day

With Weight = 60, Height = 165, Age = 26 and Gender = female as the stated inputs, the result is TDEE = 2,312 kcal/day, Basal Metabolic Rate = 1,340 kcal/day and Fat Loss Target = 1,812 kcal/day. Each value corresponds to the declared output fields.

Example 3: Sedentary Senior

Inputs

weight_kg: 70 height_cm: 168 age: 65 gender: female activity_level: 1.2
TDEE: 1,517 kcal/day. Basal Metabolic Rate: 1,264 kcal/day. Fat Loss Target: 1,017 kcal/day. Muscle Gain Target: 1,817 kcal/day

With Weight = 70, Height = 168, Age = 65 and Gender = female as the stated inputs, the result is TDEE = 1,517 kcal/day, Basal Metabolic Rate = 1,264 kcal/day and Fat Loss Target = 1,017 kcal/day. Each value corresponds to the declared output fields.

Example 4: Young Bodybuilder Bulking

Inputs

weight_kg: 90 height_cm: 182 age: 22 gender: male activity_level: 1.9
TDEE: 3,673 kcal/day. Basal Metabolic Rate: 1,933 kcal/day. Fat Loss Target: 3,173 kcal/day. Muscle Gain Target: 3,973 kcal/day

With Weight = 90, Height = 182, Age = 22 and Gender = male as the stated inputs, the result is TDEE = 3,673 kcal/day, Basal Metabolic Rate = 1,933 kcal/day and Fat Loss Target = 3,173 kcal/day. Each value corresponds to the declared output fields.

Common Use Cases

  • Find your maintenance calories for weight management
  • Set a calorie deficit for fat loss
  • Establish a calorie surplus for muscle gain