HelloCalcSabaiTH

TDEE Calorie Calculator

Calculate Total Daily Energy Expenditure by activity level and how many calories to eat to lose, keep or gain weight.

Rough estimates for adults, not a medical diagnosis. Talk to a doctor or dietitian before changing your diet or exercise.

Sex
yrs
cm
kg
More details (optional) — for more accurate results
cm
cm
cm
%
bpm

TDEE (daily calories)

BMR from the chosen formula × activity level ()

–kcal/day (maintain weight)
Goalkcal/day

BMI (Body Mass Index)

–
Weight for a normal BMI
–

BMR (resting metabolism)

–kcal/day

Body fat %

–
Fat mass
–
Lean mass
–

Waist-to-height ratio

–
Waist should not exceed
–

Add your waist (measured at the navel) under More details to see the ratio. The Thai guideline is a waist no more than half your height.

Ideal weight

–kg

Daily water

–litres/day
From body weight ()
–
Extra for activity
–
Glasses of 250 ml
–

Includes water from food and other drinks. Drink more in hot weather or when sweating. People with kidney or heart conditions should ask a doctor.

Daily protein

–g/day
For your activity level
–
Per meal (3 meals)
–

Examples: 1 egg ≈ 6 g · 100 g chicken breast ≈ 31 g · 1 glass of milk ≈ 8 g · 100 g firm tofu ≈ 8–15 g

Max heart rate

–bpm

    How it works

    Enter your body details and activity level. BMR is calculated with the chosen formula and multiplied by the activity factor to get TDEE, with a table of daily calories to lose or gain weight at different rates.

    Formula

    TDEE = BMR × activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9)

    Daily calories for a goal = TDEE ± (kg per week × 7,700 ÷ 7)

    See all 3 BMR formulas on the BMR calculator

    FAQ

    What is TDEE?

    TDEE (Total Daily Energy Expenditure) is all the energy your body uses in a day: resting metabolism (BMR), movement and exercise. Eat about your TDEE and your weight stays the same.

    How many calories should I eat to lose weight?

    1 kg of fat is about 7,700 kcal. To lose 0.5 kg a week, eat about 550 kcal less than your TDEE each day. Avoid losing faster than 1 kg a week.

    What is the minimum I should eat?

    Generally not below 1,200 kcal a day for women and 1,500 kcal for men without a doctor or dietitian, as you may not get enough nutrients.

    How do I choose my activity level?

    Office workers who do not exercise should choose "Sedentary". If you exercise 30–60 minutes per session, count the days per week. Most people overestimate their activity, so pick the lower level if unsure.

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