Adaptive TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie recommendations based on your goals and activity level.
How to Use This Calculator
- Enter your personal information: age, gender, height, and weight
- Select your activity level from the dropdown menu
- Optionally, enter your body fat percentage for more accurate results
- Choose your goal: lose weight, maintain weight, or gain weight
- Adjust the goal rate slider to set how quickly you want to reach your goal
- Click Calculate to see your personalized TDEE and calorie recommendations
Formula Used
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + s
TDEE = BMR × Activity Factor
Target Calories = TDEE ± (Goal Rate × 7700)
Where:
- BMR = Basal Metabolic Rate (calories burned at rest)
- s = +5 for males, -161 for females
- Activity Factor = 1.2 (sedentary) to 1.9 (extremely active)
- Goal Rate = Desired weekly weight change in kg
- 7700 = Approximate calories in 1 kg of body fat
Example Calculation
Real-World Scenario:
Sarah is a 30-year-old female who wants to lose weight. She is 165 cm tall, weighs 70 kg, and works a desk job with light exercise 3 days per week.
Given:
- Age = 30 years
- Gender = Female
- Height = 165 cm
- Weight = 70 kg
- Activity Level = Lightly active (1.375)
- Goal = Lose weight
- Goal Rate = 0.5 kg per week
Calculation:
BMR = (10 × 70) + (6.25 × 165) - (5 × 30) - 161 = 1,425 calories
TDEE = 1,425 × 1.375 = 1,959 calories
Target Calories = 1,959 - (0.5 × 7700/7) = 1,409 calories
Result: Sarah should consume approximately 1,409 calories per day to lose 0.5 kg per week.
Why This Calculation Matters
Practical Applications
- Weight management planning
- Creating effective meal plans
- Designing appropriate exercise programs
- Achieving fitness goals efficiently
- Preventing under or overeating
Key Benefits
- Personalized to your body and lifestyle
- Adaptable to changing goals
- Helps maintain muscle while losing fat
- Prevents extreme calorie restrictions
- Sustainable approach to body composition
Common Mistakes & Tips
Frequently Asked Questions
References & Disclaimer
Medical Disclaimer
This calculator provides estimates based on standard formulas and should not replace professional medical advice. Consult with a healthcare provider or registered dietitian before making significant changes to your diet or exercise routine, especially if you have any health conditions.
References
- Mifflin MD, et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals" - The American Journal of Clinical Nutrition
- CDC Adult BMI Calculator - Information on body weight and health from the Centers for Disease Control and Prevention
- American Council on Exercise (ACE) - Information on TDEE and metabolic calculations
Accuracy Notice
This calculator provides estimates based on population averages. Individual metabolism can vary significantly based on genetics, hormones, body composition, and other factors. The results should be used as a starting point and adjusted based on your actual results. For personalized advice, consult with a registered dietitian or healthcare professional.
About the Author
Kumaravel Madhavan
Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.