TDEE Calculator
Calculate your Total Daily Energy Expenditure to find out how many calories you burn each day
Calculate Your TDEE
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What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It accounts for everything from basic life-sustaining functions like breathing and blood circulation to physical activities like walking, exercising, and even fidgeting.
Your TDEE is made up of several components:
- Basal Metabolic Rate (BMR) — Calories burned at complete rest (60-75% of TDEE)
- Thermic Effect of Food (TEF) — Energy used to digest food (about 10% of TDEE)
- Physical Activity — Calories burned through exercise and daily movement (15-30% of TDEE)
Understanding your TDEE is the foundation of any successful nutrition plan, whether your goal is weight loss, muscle gain, or maintaining your current weight.
How is TDEE Calculated?
TDEE is calculated by first determining your BMR using a scientifically validated equation, then multiplying it by an activity factor. Our calculator supports three formulas:
Mifflin-St Jeor Equation (Recommended)
Developed in 1990, this is the most accurate formula for most people and is recommended by the Academy of Nutrition and Dietetics.
Men: BMR = (10 × weightkg) + (6.25 × heightcm) - (5 × age) + 5
Women: BMR = (10 × weightkg) + (6.25 × heightcm) - (5 × age) - 161
Revised Harris-Benedict Equation
Originally published in 1919 and revised in 1984, this is the most well-known BMR equation.
Men: BMR = (13.397 × weightkg) + (4.799 × heightcm) - (5.677 × age) + 88.362
Women: BMR = (9.247 × weightkg) + (3.098 × heightcm) - (4.330 × age) + 447.593
Katch-McArdle Formula
Uses lean body mass instead of total weight, making it more accurate for people who know their body fat percentage.
BMR = 370 + (21.6 × lean body masskg)
LBM = weight × (1 - body fat % / 100)
After calculating BMR, TDEE is found by multiplying by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active).
TDEE vs BMR — What's the Difference?
While both are measured in calories, BMR and TDEE serve different purposes:
BMR (Basal Metabolic Rate)
The minimum calories your body needs to function at complete rest. Think of it as the energy cost of simply being alive — breathing, pumping blood, maintaining body temperature, and basic cell function.
TDEE (Total Daily Energy Expenditure)
Your BMR plus all additional calories burned through daily activities and exercise. This is the number you should use for meal planning and calorie tracking, not your BMR.
Key takeaway: Never eat below your BMR for extended periods. Use your TDEE as the baseline for creating caloric deficits or surpluses.
Understanding Activity Levels
Choosing the right activity level is crucial for an accurate TDEE estimate. Here's a detailed guide:
Sedentary (×1.2)
Office job with no exercise. Mostly sitting throughout the day. Includes desk workers, drivers, and people who are largely inactive.
Lightly Active (×1.375)
Light exercise 1-3 days per week, or a job that involves some walking. Examples: casual walking, light yoga, or low-intensity gym sessions.
Moderately Active (×1.55)
Moderate exercise 3-5 days per week. This includes regular gym sessions, jogging, cycling, swimming, or recreational sports.
Very Active (×1.725)
Hard exercise 6-7 days per week, or a moderately active job plus daily exercise. Includes competitive athletes in training or physically demanding jobs with regular workouts.
Extra Active (×1.9)
Very hard daily exercise or training twice a day, plus a physically demanding job. This level is for professional athletes, military personnel, or people with extremely active lifestyles.
How to Use Your TDEE for Weight Goals
Once you know your TDEE, you can create a calorie plan based on your goals:
For Weight Loss
Eat 250-500 calories below your TDEE. A 500 calorie deficit equals approximately 1 pound of fat loss per week. Start with a mild deficit and adjust based on progress. Avoid going more than 1,000 calories below TDEE.
For Maintenance
Eat at your TDEE to maintain your current weight. This is ideal when you're happy with your weight and want to focus on body recomposition or maintaining fitness levels.
For Muscle Gain
Eat 250-500 calories above your TDEE while following a strength training program. A smaller surplus (lean bulk) minimizes fat gain. Ensure you're getting enough protein (0.7-1g per pound of body weight) to support muscle growth.
Pro tip: Track your weight weekly (same time, same conditions) and adjust your intake by 100-200 calories if you're not seeing the expected results after 2-3 weeks.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you determine how many calories to eat for weight loss, maintenance, or muscle gain.
How accurate is a TDEE calculator?
TDEE calculators provide a solid estimate, typically within 10% of your actual expenditure. The Mifflin-St Jeor equation is considered the most accurate for most people. For the best results, use your calculated TDEE as a starting point and adjust based on real-world results over 2-3 weeks.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production). TDEE includes your BMR plus all additional calories burned through physical activity, exercise, and digesting food. TDEE is always higher than BMR.
Which TDEE formula should I use?
For most people, the Mifflin-St Jeor equation is the most accurate and widely recommended by dietitians. If you know your body fat percentage, the Katch-McArdle formula can be more precise since it accounts for lean body mass. The Harris-Benedict equation is the oldest but still provides reasonable estimates.
How many calories should I eat to lose weight?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day leads to approximately 1 pound of fat loss per week. A mild deficit of 250 calories is more sustainable for long-term weight loss. Never go below 1,200 calories per day without medical supervision.
How often should I recalculate my TDEE?
Recalculate your TDEE every time your weight changes by 10+ pounds, your activity level changes significantly, or every 2-3 months during an active weight loss or gain phase. Your metabolic rate adapts as your body composition changes.
Does TDEE change with age?
Yes, TDEE generally decreases with age. This is primarily because muscle mass tends to decline as you age (sarcopenia), which lowers your BMR. Regular strength training can help maintain muscle mass and keep your metabolic rate higher as you age.
What activity level should I choose?
Be honest about your activity level — most people overestimate. If you have a desk job and exercise 3 times per week, choose 'Lightly Active' or 'Moderately Active.' Choose 'Very Active' only if you exercise intensely 6-7 days per week. 'Extra Active' is for athletes or those with physically demanding jobs who also exercise.
How do I use TDEE for muscle gain?
To gain muscle, eat in a caloric surplus of 250-500 calories above your TDEE while following a progressive strength training program. A surplus of 250 calories (lean bulk) minimizes fat gain while supporting muscle growth. Ensure adequate protein intake of at least 0.7-1g per pound of body weight.
Why is my TDEE different from other calculators?
Different calculators may use different formulas, rounding methods, or activity multipliers. Our calculator uses the scientifically validated Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle equations with standard activity multipliers. Small differences (50-100 calories) between calculators are normal and insignificant.
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