TDEE Calculator
Calculate your Total Daily Energy Expenditure to determine how many calories you burn each day based on your metabolism and activity level.
TDEE Calculation Formulas
Your TDEE Results
Daily Calorie Targets
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What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It encompasses all energy used for basic bodily functions, daily activities, exercise, and food digestion. Understanding your TDEE is fundamental to any successful weight management strategy.
Your TDEE is calculated by first determining your Basal Metabolic Rate (BMR) - the calories needed for basic life functions at rest - and then multiplying it by an activity factor that accounts for your daily movement and exercise habits.
Accurate Calculations
Uses the scientifically-validated Mifflin-St Jeor equation for precise BMR estimation.
Activity-Based
Factors in your lifestyle and exercise habits for realistic daily calorie needs.
Goal-Oriented
Provides calorie targets for weight loss, maintenance, or muscle gain.
Instant Results
Get your personalized TDEE calculated immediately with detailed breakdown.
Components of TDEE
Your Total Daily Energy Expenditure is made up of several distinct components that together determine your daily calorie burn:
Basal Metabolic Rate (BMR)
Accounts for 60-75% of TDEE. The calories your body needs at complete rest to maintain vital functions like breathing, circulation, cell production, and brain function.
Thermic Effect of Food (TEF)
Accounts for about 10% of TDEE. The energy required to digest, absorb, and process the nutrients in your food. Protein has the highest thermic effect at 20-30%.
Non-Exercise Activity (NEAT)
Varies widely - can be 15-50% of TDEE. Calories burned through daily activities like walking, typing, fidgeting, standing, and household chores. Highly variable between individuals.
Exercise Activity (EAT)
Typically 5-10% of TDEE for most people. The calories burned during intentional exercise and physical training. Can be higher for athletes or very active individuals.
Understanding Activity Levels
Choosing the correct activity level is crucial for accurate TDEE calculation. Be honest with your assessment - overestimating activity is one of the most common mistakes people make.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job with little to no exercise. Most waking hours spent sitting. |
| Lightly Active | 1.375 | Light exercise 1-3 days per week, or a job that involves some walking. |
| Moderately Active | 1.55 | Moderate exercise 3-5 days per week. Average activity levels. |
| Very Active | 1.725 | Hard exercise 6-7 days per week or physically demanding job. |
| Extremely Active | 1.9 | Very intense daily exercise or physical job plus additional training. |
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Using TDEE for Weight Goals
Once you know your TDEE, you can create a strategic calorie deficit or surplus to reach your weight goals. Here's how to use this information effectively:
Maintain Weight
Eat calories equal to your TDEE. Your weight will remain stable over time, assuming accurate TDEE calculation and consistent activity levels.
Lose Weight
Create a calorie deficit by eating 250-1000 calories below TDEE. A 500 calorie daily deficit equals roughly 1 pound of weight loss per week. Don't go below BMR.
Gain Weight/Muscle
Create a calorie surplus by eating 250-500 calories above TDEE. Combined with strength training, this supports muscle growth while minimizing fat gain.
Safe Deficit Limits
Never eat fewer calories than your BMR for extended periods. Extreme deficits can slow metabolism, cause muscle loss, and negatively impact health.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people. Developed in 1990, it's more accurate than older equations like Harris-Benedict, especially for modern populations.
The equation accounts for the key factors that influence metabolic rate: body weight, height, age, and biological sex. Men typically have higher BMR than women of the same size due to differences in body composition and hormones.
Factors That Affect Your TDEE
Your TDEE isn't a fixed number - it can change based on numerous factors. Understanding these can help you adjust your intake as needed:
Muscle Mass
More muscle increases BMR because muscle tissue is metabolically active. This is why strength training is valuable for weight management.
Age
TDEE typically decreases with age due to loss of muscle mass and hormonal changes. Expect roughly 2% decrease per decade after 20.
Genetics
Some people naturally have faster or slower metabolisms. Individual variation can be 5-10% from calculated estimates.
Climate & Temperature
Extreme temperatures increase energy expenditure. Cold exposure can significantly boost calorie burn through thermogenesis.
Sleep Quality
Poor sleep disrupts hormones that regulate metabolism and appetite, potentially affecting both BMR and food choices.
Health Conditions
Thyroid disorders, hormonal imbalances, and certain medications can significantly impact metabolic rate.
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Common TDEE Mistakes to Avoid
Getting accurate results from your TDEE calculation requires honest assessment and proper implementation:
Overestimating Activity
Most people overestimate their activity level. Unless you exercise intensely almost daily, you're likely Sedentary or Lightly Active. Be conservative.
Not Adjusting Over Time
Your TDEE changes as you lose or gain weight. Recalculate every 10-15 pounds lost or monthly during a weight loss phase.
Ignoring NEAT Changes
When dieting, people unconsciously move less. This can reduce NEAT significantly, slowing weight loss despite the same food intake.
Extreme Deficits
Cutting too many calories triggers metabolic adaptation, muscle loss, and often leads to binge eating. Aim for moderate, sustainable deficits.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest - just to keep you alive. TDEE (Total Daily Energy Expenditure) includes BMR plus all calories burned through activity, exercise, and digesting food. TDEE is always higher than BMR.
How accurate is this TDEE calculator?
The Mifflin-St Jeor equation used here is accurate within about 10% for most people. Individual variation exists, so use your calculated TDEE as a starting point and adjust based on actual results over 2-4 weeks.
Should I eat back exercise calories?
If your TDEE already accounts for exercise through activity level selection, don't add exercise calories again. If you selected a lower activity level and do additional exercise, you may eat back 50-75% of those calories (exercise calorie estimates are often inflated).
Why am I not losing weight at my calculated deficit?
Common reasons include: underestimating food intake, overestimating activity level, metabolic adaptation from extended dieting, water retention masking fat loss, or higher NEAT than average. Track accurately for 3-4 weeks before adjusting.
How often should I recalculate my TDEE?
Recalculate when your weight changes by 10+ pounds, your activity level significantly changes, or every 8-12 weeks during active weight loss. Small fluctuations don't require recalculation.
Is TDEE different for building muscle vs losing fat?
The calculation is the same, but you'll use it differently. For fat loss, eat below TDEE (deficit). For muscle building, eat above TDEE (surplus) while strength training. Protein needs increase in both scenarios.
Can I trust fitness tracker calorie estimates?
Fitness trackers can overestimate calorie burn by 20-90%. Use them for relative comparisons (more active vs less active days) rather than absolute numbers. Your TDEE calculation is likely more accurate for daily targets.
What's a safe rate of weight loss?
Most health organizations recommend 0.5-2 pounds per week (500-1000 calorie daily deficit). Slower rates preserve more muscle and are more sustainable. Faster loss may be appropriate for those with significant weight to lose, under medical supervision.
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