TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day. Essential for weight loss, muscle gain, or maintaining your current weight.

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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)

Frequently Asked Questions

What is TDEE and why does it matter?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours, including all activities. It combines your Basal Metabolic Rate (BMR) with calories burned through physical activity and the thermic effect of food. Knowing your TDEE is essential for weight management — eat below it to lose weight, above it to gain weight, and at maintenance to stay the same.
How accurate is the TDEE calculation?
TDEE calculators provide estimates within 10-15% of your actual needs for most people. Individual variation depends on genetics, body composition, hormones, and other factors. Use this as a starting point, then track your weight for 2-4 weeks and adjust calories up or down by 100-200 if you're not seeing expected changes.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most accurate formula for calculating BMR, recommended by the Academy of Nutrition and Dietetics. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. TDEE = BMR × activity multiplier.
How do activity levels affect TDEE?
Activity level multipliers range from 1.2 (sedentary) to 2.0 (professional athlete). A sedentary person might burn 2,000 calories daily, while an athlete with the same BMR might burn 3,200+. The thermic effect of food accounts for about 10% of TDEE. Most people overestimate their activity level — choose conservatively for best results.

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