TDEE Calculator

• Age
  
• Sex
  
• Body composition (i.e. height, weight)
  

• Exercise activity thermogenesis (EAT): This is the number of calories burned during intentional exercise, such as running or weightlifting. In other words, activities you do to purposely increase your heart rate. EAT generally contributes 5%–15% of TDEE, depending on the frequency and intensity of exercise. It can contribute a higher percentage in those who exercise far more.
  
• Non-exercise activity thermogenesis (NEAT): This is the amount of energy used during non-exercise activities, such as walking, typing, or fidgeting. Think: the physical activity of daily life.
  

• Protein forces your body to burn 20%--30% of the calories from the protein.
• Carbohydrates: 5%–10%
• Fat: 0%–3%

Step 1: Estimate your BMR

• Females: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) – 161
• Males: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) + 5
  

Step 2: Determine your activity level

• Completely sedentary (chair- or bed-bound): 1.2
  
• Lightly active (seated job, little to no strenuous physical activity outside of work): 1.4–1.5
  
• Moderately active (seated job with some movement, maybe some physical activity outside of work): 1.6–1.7
  
• Active (standing job, physical activity outside of work): 1.8–1.9
  
• Very active (strenuous work, highly active outside of work): 2.0–2.4
  

Step 3: Multiply your BMR by activity level

• 1,410 X 1.6 = 2,256 calories
  

• Regularly exercise. In other words, increase your EAT. Staying active can reduce the number of calories you need to cut, making it easier to meet your nutrient needs and maintain progress. Strength training, in particular, helps build muscle mass, which is known to raise your BMR.
• Move more overall. Even small increases in daily movement can make a meaningful impact. One study found that using a chair that encourages fidgeting (such as one with a leg bar) can boost TDEE by up to 30%. Other simple strategies include parking in the farthest spot so you have to walk more and taking the stairs instead of the elevator.
  
• Eat a healthy diet. Research shows that pairing regular exercise with a healthy diet is the most effective way to lose weight and keep it off. Prioritizing lean proteins, whole grains, and fiber-rich foods supports a higher TEF. Protein, for example, requires more energy to metabolize than carbs or fat, which can slightly boost TDEE. It can also help you build muscle, another tactic for increasing TDEE.
  
• Stay hydrated. Sipping on cold water and other zero- or low-calorie beverages (e.g. sparkling H2O) may temporarily bump up your BMR and TEF. This can slightly increase your TDEE. It can also help you feel fuller longer, leading you to consume fewer calories throughout the day.
  

• TDEE estimates how many calories your body burns each day based on age, sex, weight, height, and physical activity level. It’s a dynamic calculation that can help guide decisions about eating and exercise.
  
• BMI is calculated by using only your height and weight. It’s a static measurement that identifies whether you’re in one of the following categories: underweight, normal weight, overweight, or obesity. Each group provides a general idea of how your weight may relate to your risk for certain health conditions. It does not account for muscle mass, body fat percentage, and physical fitness.