What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period. It combines your Basal Metabolic Rate (BMR) with the energy expended through physical activity and the thermic effect of food (calories burned during digestion).
TDEE Components
- BMR (60-70%): Calories burned at complete rest for vital functions
- Physical Activity (15-30%): Exercise and daily movement
- TEF (10%): Thermic Effect of Food - energy used to digest food
- NEAT: Non-Exercise Activity Thermogenesis - fidgeting, walking, etc.
How TDEE is Calculated
This calculator uses the Mifflin-St Jeor equation to calculate BMR, then multiplies by an activity factor:
TDEE = BMR × Activity Multiplier
The Mifflin-St Jeor BMR formula:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Activity Level Multipliers
- Sedentary (×1.2): Desk job, minimal exercise
- Lightly Active (×1.375): Light exercise 1-3 days/week
- Moderately Active (×1.55): Moderate exercise 3-5 days/week
- Very Active (×1.725): Hard exercise 6-7 days/week
- Extra Active (×1.9): Very intense exercise, physical job
Using TDEE for Weight Management
- Weight Loss: Eat 10-25% below your TDEE (500-750 calorie deficit)
- Maintenance: Eat at your TDEE
- Weight Gain: Eat 10-20% above your TDEE (300-500 calorie surplus)