TDEE Calculator
Your TDEE
Goal Calories
What is TDEE (Total Daily Energy Expenditure)?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours, including basal metabolic rate (BMR), physical activity, and food digestion. It represents your complete daily caloric needs for maintaining current weight.
This comprehensive metric serves as the foundation for effective weight management strategies, whether your goal involves fat loss, muscle gain, or weight maintenance. Unlike static calorie recommendations, TDEE accounts for individual variations in metabolism, body composition, and lifestyle factors. For BMR-specific calculations, use our BMR calculator.
TDEE Components: BMR, Activity, and Thermic Effect
Total Daily Energy Expenditure encompasses all metabolic processes, physical activities, and thermogenic effects of food digestion over a 24-hour period.
The Science Behind TDEE Calculation
TDEE calculation begins with determining your Basal Metabolic Rate (BMR), the calories your body requires at complete rest to maintain vital functions like breathing, circulation, and cellular production. The Mifflin-St Jeor equation, considered the most accurate BMR formula by nutrition researchers, calculates: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + s, where s equals +5 for males and -161 for females. This gender difference reflects variations in muscle mass and hormonal profiles between sexes.
After calculating BMR, the value multiplies by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). This multiplication accounts for calories burned through Non-Exercise Activity Thermogenesis (NEAT), structured exercise, and the Thermic Effect of Food (TEF). A sedentary office worker with a BMR of 1,500 calories might have a TDEE of 1,800 calories (1,500 × 1.2), while an athlete with the same BMR could require 2,850 calories daily (1,500 × 1.9).
Activity Level Classifications Explained
Sedentary (1.2 multiplier) describes individuals with desk jobs who perform minimal physical activity beyond basic daily movements. Lightly active (1.375) includes those who exercise 1-3 days weekly or have jobs requiring occasional standing and walking. Moderately active (1.55) applies to people exercising 3-5 days per week with moderate intensity or those with physically demanding occupations. Very active (1.725) characterizes individuals training 6-7 days weekly or working in highly physical jobs like construction. Extra active (1.9) represents elite athletes training multiple times daily or individuals with extremely demanding physical occupations. For calorie-specific planning, try our calorie calculator.
Applying TDEE to Weight Management Goals
For weight maintenance, consume calories equal to your TDEE. This equilibrium preserves current body composition while providing adequate energy for daily activities. Weight loss requires a caloric deficit—consuming fewer calories than your TDEE. A moderate deficit of 250-500 calories daily produces sustainable fat loss of 0.5-1 pound weekly, preserving muscle mass and metabolic health. Aggressive deficits exceeding 1,000 calories risk muscle loss, metabolic adaptation, and nutritional deficiencies.
Weight gain necessitates a caloric surplus above TDEE. A surplus of 250-500 calories daily supports lean muscle growth when combined with resistance training, minimizing excess fat accumulation. Larger surpluses accelerate weight gain but increase fat storage proportionally. Athletes and bodybuilders often cycle between surplus phases (bulking) and deficit phases (cutting) to optimize body composition over time.
Factors Affecting TDEE Accuracy
TDEE calculations provide estimates, not absolute values. Individual metabolic rates vary based on genetics, muscle mass, hormonal status, sleep quality, stress levels, and previous dieting history. People with higher muscle mass burn more calories at rest, as muscle tissue requires more energy for maintenance than fat tissue. Chronic dieters may experience metabolic adaptation, where the body reduces energy expenditure to conserve resources, lowering actual TDEE below calculated values.
Age, Hormones, and Metabolic Rate Changes
Age-related metabolic decline occurs primarily due to muscle loss (sarcopenia) rather than aging itself. Maintaining muscle through resistance training preserves metabolic rate across decades. Hormonal conditions like hypothyroidism, polycystic ovary syndrome (PCOS), or menopause can reduce TDEE by 5-20%, requiring medical evaluation and potential treatment adjustments.
Tracking and Adjusting Your Caloric Intake
Use your calculated TDEE as a starting point, then monitor body weight and measurements weekly. If weight remains stable after two weeks at your calculated TDEE, the estimate is accurate. If weight changes unexpectedly, adjust intake by 100-200 calories and reassess. Track food intake using apps or food journals to ensure accuracy, as people typically underestimate consumption by 20-30%. Weigh foods when possible, as portion size estimation proves notoriously unreliable. For weight loss planning, use our weight loss calculator.
Recalculate TDEE every 10-15 pounds of weight change or when activity levels shift significantly. As body weight decreases, TDEE declines proportionally, requiring caloric intake adjustments to maintain progress. Conversely, increased muscle mass from strength training elevates TDEE, allowing higher food intake while maintaining or losing weight. Regular reassessment ensures your nutrition plan remains aligned with current metabolic demands and fitness goals.
How Do I Calculate My TDEE?
To calculate TDEE, first determine your BMR using the Mifflin-St Jeor equation, then multiply by your activity factor (1.2-1.9). For males: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5. For females: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161.
For example, a 30-year-old male weighing 70kg and 175cm tall has a BMR of 1,663 calories. With moderate activity (1.55 multiplier), his TDEE is 2,578 calories daily. This represents his maintenance calories - eating this amount maintains current weight.
What is the Difference Between TDEE and BMR?
BMR (Basal Metabolic Rate) is calories burned at complete rest for basic bodily functions, while TDEE includes BMR plus all physical activity and food digestion. BMR typically accounts for 60-75% of TDEE, with activity and digestion making up the remainder.
For example, if your BMR is 1,500 calories and you're moderately active, your TDEE is approximately 2,325 calories (1,500 × 1.55). The 825-calorie difference represents energy burned through daily activities, exercise, and digesting food. For macro distribution, check our macro calculator.