TDEE Calculator - Calculate Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) based on BMR and activity level to determine daily calorie needs for weight management
TDEE Calculator
Your TDEE Results
What is TDEE (Total Daily Energy Expenditure)?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and all physical activities. It represents your complete daily calorie needs.
TDEE components include:
- BMR (60-75%) - Calories for basic bodily functions
- Physical Activity (15-30%) - Exercise and sports
- NEAT (15-20%) - Non-exercise activity thermogenesis
- TEF (8-10%) - Thermic effect of food digestion
How TDEE Calculator Works
The calculation uses the Mifflin-St Jeor equation for BMR:
Then: TDEE = BMR × Activity Factor
Activity factors range from 1.2 (sedentary) to 1.9 (extremely active).
Understanding Your TDEE Results
BMR vs TDEE
BMR is your resting metabolism. TDEE includes all daily activities and exercise.
Activity Levels
Choose your activity level honestly for accurate results. Overestimating leads to weight gain.
How to Use This TDEE Calculator
Enter Basic Info
Input your age, gender, weight, and height
Select Activity Level
Choose your typical weekly activity level
Get Your TDEE
View your daily calorie needs and goals
Plan Your Diet
Use results for weight loss, gain, or maintenance
Benefits of Knowing Your TDEE
- • Weight Management: Set accurate calorie targets for your goals.
- • Nutrition Planning: Plan meals and portions based on your needs.
- • Fitness Goals: Fuel your workouts and recovery properly.
- • Health Optimization: Avoid under or overeating for better health.
Factors That Affect Your TDEE
1. Body Composition
More muscle mass increases your BMR and TDEE significantly.
2. Activity Level
Exercise, daily movement, and job activity greatly impact TDEE.
3. Age and Gender
Metabolism typically decreases with age, and men generally have higher TDEE.
🎯 Your TDEE is Your Starting Point
Now that you know your Total Daily Energy Expenditure, here's your complete fitness planning journey:
Step 1: Create a Calorie Plan
Ready to lose weight, maintain, or build muscle? Calculate your specific daily calorie target.
→ Calculate Your Calorie DeficitStep 2: Plan Your Nutrition
Determine how to split your calories between protein, carbs, and fats for optimal results.
→ Calculate Your MacrosWhat to Do With Your TDEE: Action Plan
Your TDEE is the foundation for all nutrition planning. Here's how to use it for different goals:
For Weight Loss (Fat Loss)
Create a Calorie Deficit: Eat 300-500 calories below your TDEE daily.
Safe Rate: Aim for 0.5-1% of body weight loss per week (1-2 lbs for 200 lb person).
Protein Priority: Keep protein high (1.6-2.2g per kg body weight) to preserve muscle.
Next Step: Use our Calorie Deficit Calculator to create your personalized weight loss plan.
For Weight Maintenance
Eat at Your TDEE: Consume calories equal to your TDEE to maintain current weight.
Flexibility: ±200 calorie variation daily is normal.
Monitor Weekly: Weigh yourself weekly; adjust if trending up or down.
Optimize Nutrition: Use our Macronutrient Calculator to balance protein, carbs, and fats.
For Muscle Gain (Bulking)
Create a Calorie Surplus: Eat 200-300 calories above your TDEE daily.
Slow and Steady: Aim for 0.25-0.5% body weight gain per week to minimize fat gain.
Train Hard: Combine with progressive resistance training 3-5 times per week.
Track Progress: Monitor strength gains, not just scale weight. Muscle builds slowly.
TDEE vs BMR: Understanding the Difference
BMR (Basal Metabolic Rate)
Calories burned at complete rest - just to keep you alive. This includes breathing, circulation, cell production, and nutrient processing.
Typically 60-75% of TDEE for most people.
TDEE (Total Daily Energy Expenditure)
BMR + all activity calories. Includes exercise, daily movement (walking, stairs), digestion (thermic effect of food), and fidgeting (NEAT).
Your actual daily calorie burn - the number you should use for diet planning.
Why TDEE Matters More Than BMR
Never eat below BMR for extended periods - it can slow metabolism and cause muscle loss. Always base your calorie goals on TDEE, not BMR.
How TDEE Changes: When to Recalculate
Your TDEE isn't static - it changes based on multiple factors. Recalculate when:
1. Weight Changes
Every 10-15 lbs (5-7 kg) lost or gained significantly impacts your TDEE. Smaller bodies burn fewer calories.
Example: Losing 20 lbs might decrease TDEE by 100-200 calories.
2. Activity Level Changes
New job (desk to active), new workout routine, or seasonal activity changes all affect TDEE.
Going from sedentary to moderate activity can increase TDEE by 300-500 calories.
3. Muscle Gain or Loss
Muscle is metabolically active. Building 10 lbs of muscle increases BMR/TDEE by 50-100 calories daily.
4. Metabolic Adaptation
After prolonged dieting (12+ weeks), metabolism may slow 5-10% beyond expected from weight loss. Consider diet breaks.
Recalculation Schedule:
- Every 4-6 weeks during active weight loss
- After every 10-15 lbs of weight change
- When weight loss stalls for 3+ weeks
- After major lifestyle/activity changes
Real-World TDEE Examples
Understanding TDEE through real examples:
Example 1: Sedentary Office Worker
Profile: 30-year-old female, 5'6", 150 lbs, desk job, minimal exercise
BMR: ~1,450 calories | TDEE: ~1,740 calories (BMR × 1.2)
Plan: For weight loss, eat 1,440-1,540 calories daily (-300 calorie deficit).
Example 2: Moderately Active Individual
Profile: 25-year-old male, 5'10", 180 lbs, gym 3-4x/week, active job
BMR: ~1,850 calories | TDEE: ~2,870 calories (BMR × 1.55)
Plan: For muscle gain, eat 3,070-3,170 calories daily (+300 calorie surplus).
Example 3: Athlete
Profile: 28-year-old female, 5'4", 130 lbs, training 6x/week, coach
BMR: ~1,300 calories | TDEE: ~2,245 calories (BMR × 1.725)
Plan: For maintenance, eat 2,200-2,300 calories with 40-45% carbs to fuel training.
Complete Your Fitness Plan
- 1. Calorie Deficit Calculator - Create your weight loss or gain plan based on your TDEE
- 2. Macronutrient Calculator - Determine optimal protein, carbs, and fats for your goals
- 3. Body Fat Percentage Calculator - Track body composition changes beyond just weight
Frequently Asked Questions (FAQ)
Q: What is TDEE and why is it important?
A: TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate and physical activity. It's important for weight management, fitness goals, and understanding your daily calorie needs.
Q: How accurate is the TDEE calculator?
A: TDEE calculators provide estimates based on established formulas like Mifflin-St Jeor. Individual results may vary due to factors like genetics, muscle mass, and metabolic efficiency. Use it as a starting point and adjust based on real-world results.
Q: What's the difference between BMR and TDEE?
A: BMR (Basal Metabolic Rate) is the calories you burn at rest for basic bodily functions. TDEE includes BMR plus calories burned through physical activity, exercise, and daily movement.
Q: How do I use TDEE for weight loss or gain?
A: For weight loss, eat 300-500 calories below your TDEE. For weight gain, eat 300-500 calories above your TDEE. For maintenance, eat at your TDEE level. Adjust based on your progress and goals.