TDEE Calculator
About Our Smart TDEE Calculator
Our smart calculator provides instant results and leverages AI to offer personalized insights.
Smart AI TDEE Calculator
Your body burns calories 24/7, even when you sleep. This is your Total Daily Energy Expenditure (TDEE). Unlike simple BMR calculators, our AI TDEE Calculator factors in your lifestyle, workout intensity, and even body fat percentage to give you the most accurate "Maintenance Calorie" number possible.
Why TDEE is King?
To lose weight, you must eat below your TDEE. To gain muscle, you must eat above it. Our AI engine calculates this pivotal number and suggests a specific caloric surplus or deficit based on your timeline.
How It Works
- Enter your physical stats (Height, Weight, Age, Gender).
- Crucial Step: Select your Activity Level honestly.
- Optional: Add Body Fat % for the advanced Katch-McArdle formula.
- Pro Tip: Click "Get AI Advice" to see a macro breakdown (Protein/Carbs/Fats) tailored to your TDEE.
What is TDEE? Decoding Your Daily Burn
TDEE (Total Daily Energy Expenditure) is the sum of all the energy your body uses in a 24-hour period. It is the "bottom line" of your metabolic budget. Understanding your TDEE is the foundation of any successful diet or fitness plan.
AI Metabolic Analysis
Most people overestimate their activity. Our AI Analysis corrects this bias:
- Activity Reality Check: AI helps you distinguish between "Lightly Active" (walking) and "Moderately Active" (gym sessions), preventing calorie miscalculations.
- Thermic Effect: AI accounts for the "hidden" calories burned just by digesting food (TEF), especially if you eat high protein.
- NEAT Factor: Reminds you that fidgeting, standing, and walking (NEAT) often burn more daily calories than a 1-hour workout.
The 3 Pillars of TDEE
Your total burn comes from three main sources:
1. BMR (60-70%)
Basal Metabolic Rate: Coma calories. The energy needed just to keep organs alive.
2. Activity (20-30%)
Exercise + NEAT: Intentional workouts plus unintentional movement (walking to the car, tapping feet).
3. TEF (10%)
Thermic Effect of Food: The energy cost of chewing, swallowing, digesting, and absorbing nutrients.
How We Calculate (The Formulas)
Different bodies need different math. We use the best scientific standards.
| Formula Name | Best For... | Why? |
|---|---|---|
| Mifflin-St Jeor | General Population | The most widely tested and accurate formula for people with average body composition. (Our Default) |
| Katch-McArdle | Athletes / Low Body Fat | Uses Lean Body Mass instead of total weight. More accurate if you are very muscular or very lean. |
| Harris-Benedict | Historical Comparison | The original formula. Tends to over-estimate calories for overweight individuals. |
Defining "Activity Level"
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little to no exercise | x 1.2 |
| Lightly Active | Light exercise 1-3 days/week | x 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | x 1.55 |
| Very Active | Hard exercise 6-7 days/week | x 1.725 |
| Extra Active | Very hard exercise & physical job | x 1.9 |
Using TDEE for Weight Loss
Once you know your TDEE (e.g., 2500 cal), subtracting 500 calories (eating 2000 cal) typically results in 1 lb of fat loss per week. This is the safe, sustainable standard.
Medical Disclaimer
The results and AI suggestions provided by this tool are estimates. Individual metabolic rates vary due to genetics and hormones (e.g., thyroid function). Consult a doctor for a precise metabolic assessment.
Disclaimer & Usage Policy
1. For Reference Only: The calculations, results, and AI-generated insights provided by this tool are for informational and educational purposes only. They represent theoretical outcomes based on user inputs and general assumptions. They do not constitute actionable professional advice, medical diagnosis, or specific financial recommendations.
2. Consult a Professional: Real-world scenarios are complex and subject to changing laws, regulations, and scientific standards. This tool cannot account for your unique individual circumstances. We strongly recommend consulting with a qualified professional (such as a Financial Advisor, CPA, Doctor, or Legal Counsel) before making any actual decisions based on this information.
3. No Liability: By using this tool, you acknowledge that This Website and its affiliates are not liable for any discrepancies, errors, or losses (financial, health-related, or otherwise) arising from the use of or reliance on these tools. You assume full responsibility for your own choices and actions.