Santé et Fitness
Free TDEE Calculator — Total Daily Energy Expenditure & BMR Solver
Whether your fitness goal is losing fat, maintaining weight, or building lean muscle mass, your daily caloric intake is the master variable governing success. Our free bmr and tdee calculator online determines your exact daily caloric burn. Compute your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on activity level. Use our total daily energy expenditure solver to calculate maintenance calories accurately and establish optimal caloric deficits or surpluses tailored to your lifestyle.
TDEE & BMR Calorie Calculator
Calculate your Total Daily Energy Expenditure, Basal Metabolic Rate, and precise caloric targets
Mathematical Formulas & Calculation Methods
Mifflin-St Jeor Equation (BMR)
The gold standard BMR equation based on weight (kg), height (cm), and age (years).
TDEE Activity Multiplier Formula
Scales BMR by lifestyle activity level factor (1.2 to 1.9).
Worked Step-by-Step Examples
Example 1: Male 28 Years, 75 kg, 175 cm, Lightly Active
"Calculate BMR and TDEE for a 28-year-old male weighing 75 kg and 175 cm tall with 1-3 workouts per week (multiplier 1.375)."
Steps:
- BMR = (10 × 75) + (6.25 × 175) - (5 × 28) + 5 = 750 + 1093.75 - 140 + 5 = 1,708.75 kcal.
- TDEE = 1,708.75 × 1.375 = 2,349.5 kcal/day.
- Weight Loss Target (-500 kcal/day) = 1,849.5 kcal/day.
- Weight Gain Target (+500 kcal/day) = 2,849.5 kcal/day.
What is Calculateur de TDEE & BMR Calorie?
BMR (Basal Metabolic Rate) represents the minimum calories your body burns at complete rest to maintain vital life functions like breathing, organ operation, and cellular repair.
TDEE (Total Daily Energy Expenditure) accounts for your BMR plus physical movement, daily steps, exercise, and the thermic effect of food digestions.
By utilizing a calculate maintenance calories accurately tool, individuals can safely create a 500 kcal daily deficit to lose approximately 1 pound of body fat per week without crashing their metabolism.
How to Use Calculateur de TDEE & BMR Calorie
- 1Select your Biological Gender (Male or Female).
- 2Input your current Age, Weight (kg), and Height (cm).
- 3Select your average weekly Activity Level.
- 4Optionally enter your body fat percentage to enable Katch-McArdle precision.
Key Features
- Includes both Mifflin-St Jeor and Katch-McArdle BMR formulas.
- 5 activity level categories from sedentary office jobs to twice-daily workouts.
- Provides exact targets for weight loss (-1 lb/wk), moderate loss (-0.5 lb/wk), and muscle gain.
- Includes 30/40/30 protein, carbohydrate, and fat macro breakdown guidelines.
Benefits of Using Calculateur de TDEE & BMR Calorie
Practical Use Cases
Bodybuilders & Athletes
Set calorie thresholds for cutting phases and clean bulking periods.
Nutritionists & Personal Trainers
Provide clients with baseline metabolic intake numbers.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the calorie count your body burns sleeping in bed all day. TDEE includes BMR plus calories burned walking, working out, and going about daily tasks.
How big should my calorie deficit be for weight loss?
A moderate calorie deficit of 15% to 20% below your TDEE (typically 300 to 500 calories per day) produces steady, sustainable fat loss of 0.5 to 1 lb per week.
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