Adaptive TDEE Calculator

The Adaptive TDEE Calculator estimates your Total Daily Energy Expenditure using biometric data like age, weight, and activity level. This tool helps fitness enthusiasts and dieters determine the precise calorie intake needed to reach their health goals. Whether you want to lose fat, maintain your current weight, or build muscle, this calculator provides a personalized roadmap for sustainable body composition changes.

Enter your age in years
Enter your height in centimeters (cm)
Enter your weight in kilograms (kg)
Enter your body fat percentage for more accurate results (leave empty to use standard formula)
Adjust how quickly you want to reach your goal (0.1-1.5 kg/week)

How Total Daily Energy Expenditure Is Calculated

Total Daily Energy Expenditure represents the total calories your body burns each day to maintain its current weight. We use the scientifically backed Mifflin-St Jeor equation because it is considered the gold standard for calculating metabolic rates in the general population. If you provide a body fat percentage, the calculator switches to the Katch-McArdle formula to account for your specific lean muscle mass, which is often more accurate for athletes.

BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5 (men) or -161 (women)

Where:

  • Weight is in kilograms
  • Height is in centimeters
  • Age is in years

First, we establish your Basal Metabolic Rate (BMR), which is the energy your body needs at complete rest. Then, we multiply your BMR by an activity factor to account for your daily movement. Finally, we adjust this total based on your specific goal rate to determine the exact calories you need to eat to gain or lose weight.

This method provides a highly accurate baseline that adapts to your specific physiology and lifestyle choices.

What Your Total Daily Energy Expenditure Means

Your Total Daily Energy Expenditure is the specific number of calories you burn daily. Knowing this number removes the guesswork from dieting and helps you control your physique with precision.

Lose Weight: Create a calorie deficit by eating 500-750 calories less than your TDEE. This range generally leads to a safe loss of 0.5 to 0.75 kg per week, preserving muscle mass while burning fat.

Gain Muscle: Aim for a surplus of 250-500 calories above your TDEE. This provides the extra energy needed for tissue repair and growth without gaining excessive fat.

Maintain Weight: Match your calorie intake exactly to your TDEE. This supports recovery and performance without changing your body weight.

Important: This tool provides estimates based on standard mathematical formulas and is for informational purposes only. It does not account for specific medical conditions or metabolic disorders. Always consult a healthcare provider or registered dietitian for personalized medical advice before making significant changes to your diet.

Because your metabolism changes as you lose or gain weight, you should recalculate your TDEE every month to ensure your calorie targets remain accurate.