TDEE Calculator
TDEE Calculator
TDEE is the amount calories your body burns in a 24 hour period, sleeping, working, exercising, playing and even digesting food!
The IIFYM TDEE Calculator is designed to give you your exact TDEE based on a few key factors (BMR + TOTAL ENERGY EXPENDITURE).
Total Daily Energy Expenditure
TDEE is the most important bit of information available to us when trying to gain muscle or burn fat and lose weight which is why the IIFYM TDEE Calculator is based on the most exact TDEE formulas available.
Calculate TDEE
Male
Female
Years
Ft In
cm
lbs
kg
Mifflin-St Jeor
Harris-Benedict
Enter Activity Level
Katch-McCardle:
Enter Body Fat %
Activities per day in MINUTES (24h = 1440 min)
mins Reading, Sitting, Driving, Eating, Chatting, Watching TV
mins Walking, Cleaning, Cooking, Slow bicycling
mins Fast walking, Carrying bags, Sex
mins Swiming, Running, Basketball, Fast bicycling, Workingout
mins Boxing, Heavy workout
mins (automatically calculated)
Fat Loss Secret
If we eat more calories than our body requires, we will gain weight.
If we eat less calories than our body needs, we will lose weight.
Unless we know exactly what our TDEE is, we have no way of knowing how many calories to consume to burn body fat or gain muscle. The IIFYM TDEE Calculator is perfect for this exact reason. The TDEE calculator tells us how many calories we should consume to accomplish our goals in an effective and efficient manor. In other words, the TDEE calculator allows us to get the best results, in the least amount of time, safely.
Use the IIFYM TDEE Calculator to figure out how many calories your body needs to function at your current activity rate. From there, subtract 15-20% from that number the TDEE Calculator provides in order to see how many calories you should eat daily to burn fat and lose weight at a steady pace. It is not recommended that you subtract more than 25% from your TDEE calculation. The IIFYM TDEE Calculator will help you stay clear of dropping calories too low.
To figure out your TDEE and get started with IIFYM, fill out all of the fields in the TDEE calculator below.
Once you know your TDEE using the TDEE Calculator, you will be able to figure out your macros. In general try to eat:
- Protein: 1 gram per pound of body weight
- Fat: .45 grams per pound of body weight
- Carbs: The remaining number of calories left will be filled with carbs
To save yourself the trouble of doing the math, use the IIFYM Macro Calculator to dial in your diet perfectly!
April 7th, 2013 at 9:55 pm
[...] http://www.iifym.com/tdee-calculator [...]
April 8th, 2013 at 12:06 pm
Where is the old TDEE calculator with minutes of every activity separately ?
April 9th, 2013 at 9:01 pm
Please bring back the old TDEE calculator.
April 10th, 2013 at 5:10 pm
What happened to the old calculator? It was much more useful.
April 12th, 2013 at 1:43 am
Not happy with the old calculator going missing. Won’t be using this site any more.
April 12th, 2013 at 3:49 am
It says I burn 2552 calories a day just overall is this really true so basiacully just In a regular day I burn that much?
April 12th, 2013 at 1:35 pm
I agree with the above, the reason I bookmarked this link was for the calculator with minutes for everything. You should at least have a link to it from here. Fortunately, I found it elsewhere so I shall bookmark that link instead.
April 12th, 2013 at 4:58 pm
Correct. IF your TDEE is 2500, this means you burn 2500 calories per day, give or take
April 12th, 2013 at 4:59 pm
We took it down due to its inaccuracy and are re configuring it. The old calculator will be back today sometime
April 12th, 2013 at 4:59 pm
We took it down due to its inaccuracy and are re configuring it. The old calculator will be back today sometime
April 12th, 2013 at 4:59 pm
We took it down due to its inaccuracy and are re configuring it. The old calculator will be back today sometime
April 12th, 2013 at 4:59 pm
We took it down due to its inaccuracy and are re configuring it. The old calculator will be back today sometime
April 13th, 2013 at 12:46 pm
Can you tell me why my TDEE raised even I lost body fat and weight? Looks strange to me. :-O
April 14th, 2013 at 6:01 am
First time I’ve used this site but have heard lots of great thing about it. Can you please explain the difference in the formulas above i.e. Mifflin-St Jeor; Harris-Benedict; and Katch-McCardle. Or point me in the right direction to the info about them. They all come out at different figures and I’m not sure which one I should be focusing on for me. Thanks.
April 14th, 2013 at 4:05 pm
Each formula was created by a different “scientist”. They each had their own ways of figuring out the energy expenditure in humans, and as you can see they are all withing 10% of one another. I prefer the Katch-McCardle formula since it bases your numbers off of your lean mass rather than total mass. The key is to pick one and adjust as your weight changes..
April 21st, 2013 at 9:42 pm
The old calculator that gave complete details of all macros was far superior
April 22nd, 2013 at 4:03 pm
It was also inaccurate. We fixed it and added it to the macro calculator. You can see it at http://www.iifym.com/iifym-calculator
April 25th, 2013 at 2:20 am
Will the old style of calculator ever be back? I keep seeing the message saying it will be in 48 hours…
April 26th, 2013 at 5:48 am
what does 5 days intense workout stands for?
April 26th, 2013 at 8:05 pm
We want the old calculator back ! It was just fine i went on a bulk with it and it worked perfectly
April 27th, 2013 at 7:27 pm
The old calculator is back.. It is right up top with the others
April 27th, 2013 at 7:27 pm
Crossfit or similar..
April 28th, 2013 at 10:46 pm
[...] starters, figure out your Total Daily Energy Expenditure (TDEE). with this calculator. This calculator will tell you how many calories you should consume based on your fitness [...]
April 29th, 2013 at 6:59 am
Admin, I must be missing something. You said the old calc is back (up top with the others), but I’ve tried every link there and no luck. Could you link directly to it, please?
April 29th, 2013 at 5:39 pm
Here you go
http://i1131.photobucket.com/albums/m545/collovamedia/tdee-diy_zps8b5507d0.jpg
May 1st, 2013 at 1:37 pm
Would 1/2 hour of HIIT be considered intense? I do 1/2 hour Les MIlls HIIT workouts 3 x week and 1 hour of Les Mills Pump 3 x week. Would that be considered 5 days of intense of just regular exercise? And when it lists exercise it doesn’t say for how long…is this for a half hour, an hour?
May 1st, 2013 at 3:24 pm
Got it
. It’s listed in the “formulas”.. Thanks for clearing that up.
May 1st, 2013 at 3:42 pm
There is no such thing as 30 minutes of HIIT..
When doing HIIT, you are pretty much running from the devil for short bursts. The most the human body can do is 12-15 minutes. and that is a very well trained athlete.
You littereraly shousd feel like you are dying after 8 minutes.. 15 second on, 30 off for 10 cycles will destroy you if you are doin git right..
Do this 2 – 3 times per week, and that my friend, is intense..
May 8th, 2013 at 10:28 am
[...] how do you calculate your TDEE? I like the IIFYM TDEE Calculator. You just pop in your stats, pick a formula (I Googled “most accurate TDEE formula” and [...]
May 10th, 2013 at 1:20 pm
The old calculator is still there. You have to select “Enter Activity Level” in the FORMULA section to be able to see and use it.
May 11th, 2013 at 9:31 am
should the protein needs be for total body mass or lean body mass?
May 12th, 2013 at 5:17 pm
If you had trouble opening the activity level to put in minutes of each activity, I just clicked on the activity level bullet and it opened up for me and I was able to put it all in.