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TDEE (Total daily energy expenditure) calculator
נבדק על ידי Patient infomatics teamAuthored by Patient infomatics teamפורסם במקור 6 Jul 2025
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בסדרה זו:מחשבון BMIBasal metabolic rate (BMR) calculatorמחשבון מדד גלוקוז קטון (GKI)מחשבון יחס מותניים-ירכיים
Whether you're aiming to lose weight, gain muscle, or simply maintain your current fitness level, understanding how many calories your body needs each day (Total Daily Energy Expenditure) is a vital first step. This easy-to-use calorie calculator gives you a personalised estimate based on your age, sex, weight, height, and activity level.
At a glance
A calorie calculator estimates how many calories you need daily.
It uses your age, sex, weight, height, and activity level.
This helps determine calories to maintain, lose, or gain weight.
Adult women generally need 1,800–2,400 calories; men need 2,200–3,000.
A calorie deficit of 500–1,000 per day can help with weight loss.
For personalised advice, speak to a GP, dietitian, or nutritionist.
במאמר זה:
Video picks for Obesity and weight loss
Everyone’s calorie needs are different – they depend on your body, your goals, and your lifestyle. Eating too many or too few calories can affect your energy, weight, and overall health.
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How does the calorie calculator work?
The calorie calculator uses a formula known as the Mifflin-St Jeor equation, a widely recognised method for estimating Basal Metabolic Rate (BMR), the number of calories your body burns at rest. It then factors in your activity level to calculate your Total Daily Energy Expenditure (TDEE), which is the number of calories you need to maintain your current weight.
To get an accurate result, simply enter your:
Age
מין
משקל
Height
Physical activity level (from sedentary to very active)
The calculator then estimates your daily calorie requirements to maintain, lose, or gain weight.
How many calories do I need?
חזרה לתוכןThe number of calories you need each day depends on several factors:
Your body composition (muscle mass burns more calories than fat)
Your level of physical activity
Your age and sex
Your health and weight goals
As a general guide:
Adult women typically need between 1,800 and 2,400 calories per day
Adult men usually require between 2,200 and 3,000 calories per day
If you're aiming to lose weight, a calorie deficit of 500–1,000 calories per day can lead to a safe and sustainable weight loss of around 0.5 to 1kg (1–2 pounds) per week. To gain weight or muscle, you'll need to be in a calorie surplus, eating more calories than your body burns.
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How to calculate calories
חזרה לתוכןYou can estimate your calorie needs manually using the Mifflin-St Jeor formula:
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Once you have your BMR, multiply it by your activity level:
Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise 1–3 days/week): BMR × 1.375
Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
Very active (hard exercise 6–7 days/week): BMR × 1.725
Extra active (intense training or physical job): BMR × 1.9
This gives you your Total Daily Energy Expenditure (TDEE), the number of calories to maintain your current weight.
How accurate is the calorie calculator?
חזרה לתוכןWhile this calorie calculator provides a useful estimate, it’s important to remember that no online tool can account for every individual variable. Metabolism varies from person to person, and factors like muscle mass, hormones, sleep quality, and medical conditions can all affect how your body uses energy.
To get the most accurate results:
Be honest about your activity level
Reassess your calorie needs regularly as your weight or goals change
Use the calculator as a starting point, then adjust based on real-world results
For personalised advice, especially if you have a health condition, it’s best to speak with a GP, dietitian or qualified nutritionist.
Patient picks for Obesity and weight loss
תזונה ודיאטה
What's the recommended calorie intake for women?
When it comes to what you put into your body for fuel and nutrition, your biological sex is an important factor. You may be aware that women generally have different body compositions to men, and that the suggested calorie intake for women is lower. However, did you know that women can also have different nutritional needs depending on their life stage?
מאת אמברלי דייוויס
תזונה ודיאטה
What is a low-carb diet and is it healthy?
When it comes to healthy eating, every food group is important. This includes carbohydrates, the high-energy food group that fuels everything we do, from breathing to running. However, as foods rich in carbohydrates provide a lot of energy, low-carb diets have been adopted by people wishing to achieve significant weight loss.
מאת הת'ר איינסוורת'
שאלות נפוצות
What is BMR and TDEE?
BMR stands for Basal Metabolic Rate, which is the number of calories your body burns while at rest. TDEE stands for Total Daily Energy Expenditure, which is the total number of calories your body needs in a day, factoring in your activity level, to maintain your current weight.
What are the common calorie requirements for adult men and women?
As a general guide, adult women typically need between 1,800 and 2,400 calories per day, while adult men usually require between 2,200 and 3,000 calories per day.
How can I use calorie calculations for weight loss?
To lose weight, you can aim for a calorie deficit of 500–1,000 calories per day. This deficit can lead to a safe and sustainable weight loss of approximately 0.5 to 1 kg (1–2 pounds) per week.
What kind of information do I need to input into the calorie calculator?
To get an accurate result from the calorie calculator, you will need to input your age, sex, weight, height, and your physical activity level, which can range from sedentary to very active.
If I want to gain weight or muscle, how do calorie calculations help?
If your goal is to gain weight or muscle, you will need to be in a calorie surplus. This means consuming more calories than your body burns each day.
How often should I re-evaluate my calorie needs?
It is important to reassess your calorie needs regularly, especially as your weight changes or your health and activity goals evolve. The calculator provides a starting point, and adjustments should be made based on your real-world results.
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6 Jul 2025 | פורסם במקור
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