TDEE Calculator - Total Daily Energy Expenditure

Understanding Your TDEE

Your Total Daily Energy Expenditure is the total number of calories you burn in a given day. Your TDEE is determined by four major factors:

Basal Metabolic Rate (BMR): Accounts for ~60-75% of total calories burned. This is the energy required to keep your body functioning at rest.
Non-Exercise Activity Thermogenesis (NEAT): Accounts for ~15%. This includes all calories burned doing daily movements that don't qualify as formal exercise (walking around the house, fidgeting, doing chores).
Thermic Effect of Food (TEF): Accounts for ~10%. This is the amount of energy required to digest and process the food you eat. Protein takes the most energy to digest.
Exercise Activity Thermogenesis (EAT): Accounts for ~5% (for the average person). These are the calories burned during intentional, formal exercise like running, cycling, or weightlifting.

How to use TDEE for Weight Loss

To lose weight, you must be in a caloric deficit. This means consuming fewer calories than your TDEE. A 500-calorie daily deficit will result in approximately 1 pound of fat loss per week. We recommend avoiding deficits larger than 1,000 calories per day, as extreme restriction can lead to muscle loss and nutritional deficiencies.

How to use TDEE for Muscle Gain

To build muscle optimally, you need a caloric surplus. This means eating slightly more calories than you burn (your TDEE). We recommend a small surplus of 200-300 calories per day, accompanied by progressive resistance training.

Frequently Asked Questions

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is a measurement of how many calories you burn per day when exercise and physical activity are taken into account. It is usually calculated by first determining your BMR and then multiplying that value by an activity multiplier.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive (breathing, circulating blood). TDEE is your BMR plus the calories you burn through daily movement, work, and exercise.

Why is knowing my TDEE important?

Your TDEE is the most important number for weight management. It gives you a baseline target (maintenance calories). If you want to lose weight, eat fewer calories than your TDEE (caloric deficit). To gain weight or muscle mass, eat more calories than your TDEE (caloric surplus).

How accurate is the TDEE formula?

Our calculator uses the Mifflin-St Jeor formula, widely considered the most accurate algorithm for the average person. However, all metabolic formulas are estimates. Track your weight and intake for 2 weeks. If you are not losing weight in a deficit, your actual TDEE might be slightly lower than estimated.