TDEE Calculator with Steps

The TDEE Calculator with Steps estimates your Total Daily Energy Expenditure using age, weight, height, gender, and activity level. This tool helps fitness enthusiasts and individuals managing their weight achieve their health goals accurately. Whether you want to lose weight, maintain your current physique, or build muscle mass, this calculator provides a clear calorie roadmap. It uses the trusted Mifflin-St Jeor equation to ensure you get reliable results for your daily intake.

Enter your age in years (15-100)
Enter your weight in kilograms (kg)
Enter your height in centimeters (cm)

How TDEE Is Calculated

TDEE represents the total number of calories your body burns each day to function and perform physical activities. The calculation starts by finding your Basal Metabolic Rate (BMR), which is the energy your body needs at complete rest.

Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: (10 × weight) + (6.25 × height) - (5 × age) - 161

Where:

  • Weight is in kilograms
  • Height is in centimeters
  • Age is in years
  1. Calculate BMR using the Mifflin-St Jeor equation, widely considered the most accurate formula for modern populations.
  2. Multiply your BMR by your specific activity level factor to account for calories burned through movement and exercise.
  3. Adjust the final number to match your personal goal, creating a deficit for loss or surplus for gain.

What Your TDEE Means

Your TDEE reveals the specific amount of energy your body uses every day. It serves as the scientific starting point for planning meals that truly support your specific lifestyle and fitness level.

  • Lose Weight: To shed fat safely, aim to eat 300-500 calories fewer than your TDEE. This moderate deficit usually results in losing about 0.5 kg per week without causing extreme hunger or energy crashes.
  • Maintain Weight: Match your daily food intake exactly to your TDEE. This balance allows you to fuel your daily activities and workouts effectively without gaining unwanted body fat.
  • Gain Muscle: Consume 200-500 calories more than your TDEE. This surplus provides the necessary fuel for recovery and muscle growth when paired with resistance training.

Important: Remember that metabolic rates fluctuate as your weight changes, so check your progress every few weeks.

This tool is for informational purposes only and does not constitute medical advice. Always consult a healthcare provider before starting a new diet or exercise program.

Monitoring your weight and energy levels weekly helps you fine-tune these numbers for the best long-term results.

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