أداة مجانية
حاسبة TDEE
احسب إجمالي إنفاق الطاقة اليومي
TDEE Calculator
Sex
Activity Level
Basal Metabolic Rate 1699 kcal
Total Daily Energy
2633
Lose Weight 2133 − 500 kcal/day
Maintain Weight 2633 = TDEE
Gain Muscle 2933 +300 kcal/day
Mifflin-St Jeor × Activity Factor
TDEE = BMR × activity factor (1.2 to 1.9) Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (calories burned at rest) with the energy you expend through physical activity. TDEE is the foundation for designing calorie targets: eat below it to lose weight, at it to maintain, and above it to gain muscle.
How to Use This Calculator
1
Select your sex — this affects the BMR calculation used as the base.
2
Enter your age, weight in kilograms, and height in centimeters.
3
Choose your activity level that best matches your typical week.
4
Your BMR, TDEE, and calorie targets for three goals update instantly.
How TDEE Works
Total Daily Energy Expenditure is calculated by multiplying your BMR by an activity factor. This accounts for all the calories you burn beyond basic body functions — workouts, walking, housework, and even fidgeting.
This calculator uses the Mifflin-St Jeor equation for BMR, which is the most accurate formula for most adults. The result is then multiplied by your activity factor to give your true daily calorie need.
Activity Factor Explained
Sedentary (1.2) — desk job, little or no exercise. Lightly active (1.375) — light exercise 1–3 days per week. Moderately active (1.55) — moderate exercise 3–5 days per week. Very active (1.725) — hard exercise 6–7 days per week. Extremely active (1.9) — very hard daily training plus a physical job.
Calorie Targets by Goal
Once you know your TDEE, setting calorie targets becomes straightforward:
• Lose weight: TDEE − 500 kcal/day → approximately 0.5 kg per week loss
• Maintain weight: eat at TDEE
• Build muscle: TDEE + 300 kcal/day → lean muscle gain with minimal fat
Why TDEE Changes Over Time
As you lose or gain weight, your BMR shifts. As you get fitter, daily movement often increases. Recalculate your TDEE every 4–8 weeks or whenever your weight changes by more than 3–5 kg. This prevents calorie targets from becoming outdated and stalling your progress.
TDEE Calculator for Personal Trainers
Knowing a client’s TDEE is the first step to building a nutrition plan that actually works. Use this calculator during initial client assessments to set evidence-based calorie targets before building meal plans.
With Gymkee, you can deliver personalized nutrition programs to your clients, track their intake, and adjust plans as their weight and activity level change — all from one professional platform.
الأسئلة الشائعة
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) adds all physical activity on top of BMR. TDEE is always higher than BMR — it’s the number you should actually use for nutrition planning.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which is accurate to within ±10% for most people. The biggest source of error is the activity multiplier — most people slightly overestimate their activity level. If results don’t match reality after 2–4 weeks, try the next lower activity factor.
Should I eat at my TDEE to maintain weight?
Yes. Eating at your TDEE should maintain your current weight. However, because TDEE formulas have a margin of error, you may need to adjust by 100–200 kcal up or down based on actual weight changes over 2 weeks.
How do I use TDEE to lose weight?
Create a calorie deficit by eating below your TDEE. A deficit of 500 kcal/day leads to approximately 0.5 kg of fat loss per week. Avoid going below 1,200 kcal for women or 1,500 kcal for men — this risks muscle loss and nutrient deficiencies.
Why does my TDEE seem too high or too low?
The formula is an estimate. Factors like body composition (muscle vs fat percentage), metabolic adaptations, hormonal conditions, and chronic dieting history can cause individual variation. Use your TDEE as a starting point, track for 2 weeks, and adjust based on real results.
How often should I recalculate my TDEE?
Recalculate whenever your weight changes by more than 3–5 kg, when your training volume significantly changes, or every 8–12 weeks while on a structured program. Weight loss reduces BMR, so recalculating keeps your targets accurate.
أنشئ خطط تغذية مبنية على العلم لعملائك
Gymkee helps personal trainers create calorie and macro targets, deliver meal plans, and track client nutrition progress — all in one professional platform.
Try Gymkee Freeتجربة مجانية 14 يوماً. لا بطاقة ائتمان مطلوبة.
