Use the free Accurate TDEE Calculator on ToolVexa to estimate how many calories you burn in a typical day. Enter your details, choose your activity level, press Calculate, and your result appears straight away.
How to Use
Choose your sex, enter your weight in kilograms, your height in centimetres and your age in years, then choose the activity level that best matches a normal week. Press Calculate to see your basal metabolic rate and your total daily energy expenditure.
Formula in Plain Words
First, basal metabolic rate is estimated with the Mifflin-St Jeor equation: ten times weight in kilograms, plus 6.25 times height in centimetres, minus five times age, plus 5 for men or minus 161 for women. Then that basal rate is multiplied by an activity factor, from 1.2 for a sedentary life up to 1.725 for a very active life, to give total daily energy expenditure.
Worked Example
For a man weighing 80 kg, 180 cm tall and aged 30, the basal rate is 800 plus 1,125 minus 150 plus 5, which is 1,780 calories per day. At a moderately active factor of 1.55, total daily energy expenditure is 1,780 times 1.55, which is about 2,759 calories per day.
FAQs
Is TDEE the same as BMR?
No. BMR is the energy your body uses at rest. TDEE adds the energy used by movement and exercise, so it is higher than BMR for anyone who is active.
Which activity level should I choose?
Choose the level that matches most weeks, not your busiest week. If you sit most of the day and exercise lightly, choose lightly active rather than very active.
Is this result exact?
No, it is an estimate. Real energy use varies with muscle mass, health and day-to-day activity, so use the result as a starting point and adjust from how your weight changes over time.