Result :
A TDEE (Total Daily Energy Expenditure) calculator tells you how many calories your body burns each day based on your age, weight, height, gender, and activity level. While your BMR represents the calories your body needs at complete rest, TDEE accounts for everything you do throughout the day — from walking to intense workouts.
The calculation is a two-step process. First, your BMR is calculated using the Harris-Benedict equations:
For males: [BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age)]
For females: [BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.33 × age)]
Your BMR is then multiplied by an activity multiplier:
Sedentary (little/no exercise): × 1.2 — Lightly active (1–3 days/week): × 1.375 — Moderately active (3–5 days/week): × 1.55 — Very active (6–7 days/week): × 1.725 — Extra active (physical job or twice-daily training): × 1.9
Your TDEE is the number of calories you need to eat to maintain your current weight. Eating below it creates a calorie deficit for weight loss; eating above it leads to a surplus for muscle gain. It is an estimate and can vary based on individual metabolism, body composition, and genetics.
Let's take a 28-year-old male who weighs 80 kg, is 180 cm tall, and exercises 3–5 days per week (moderately active).
Step 1 — calculate BMR:
[BMR = 88.362 + (13.397 × 80) + (4.799 × 180) − (5.677 × 28)]
[BMR = 88.362 + 1071.76 + 863.82 − 158.956 = 1865]
Step 2 — multiply by the activity factor (moderately active = 1.55):
[TDEE = 1865 × 1.55 = 2891 kcal/day]
This person needs approximately 2891 calories per day to maintain their current weight. To lose weight at a safe rate of ~0.5 kg per week, they could aim for around 2400 calories per day, creating a moderate deficit without sacrificing energy or muscle mass.