TDEE Calculator

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It represents the sum of calories needed to maintain your basic bodily functions plus the calories expended through physical activity and digestion.

Understanding your TDEE is crucial for effective weight management. If you consume more calories than your TDEE, you'll gain weight. If you consume fewer calories, you'll lose weight. Matching your calorie intake to your TDEE will help maintain your current weight.

Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at complete rest. These functions include:

• Breathing and circulation
• Cell production and regeneration
• Hormone regulation
• Brain function
• Temperature regulation

BMR typically accounts for 60-70% of your total daily calorie expenditure. It's influenced by factors such as age, gender, weight, height, and body composition. Individuals with more muscle mass generally have a higher BMR.

Activity Level

Your activity level significantly impacts your TDEE. The calculator uses the following activity multipliers:

• Sedentary (1.2): Little or no exercise, desk job
• Lightly Active (1.375): Light exercise 1-3 days per week
• Moderately Active (1.55): Moderate exercise 3-5 days per week
• Very Active (1.725): Hard exercise 6-7 days per week
• Extra Active (1.9): Professional athlete level, very hard daily exercise or physical job

Thermic Effect of Food (TEF)

The Thermic Effect of Food (TEF) refers to the energy your body uses to digest, absorb, and process the nutrients in the food you eat. TEF typically accounts for about 10% of your total daily energy expenditure.

Different macronutrients have varying thermic effects:

• Protein: 20-30% of calories consumed
• Carbohydrates: 5-10% of calories consumed
• Fats: 0-3% of calories consumed

This is one reason why high-protein diets can be beneficial for weight management—they require more energy to process.

How is TDEE Calculated?

Our TDEE calculator uses the Mifflin-St Jeor equation to estimate your BMR, which is considered one of the most accurate formulas available:

After calculating your BMR, we multiply it by an activity factor to determine your TDEE:

The calculator then provides calorie targets for different goals by adjusting your TDEE:

• Weight Loss: TDEE - 500 to 1000 calories
• Maintenance: TDEE
• Weight Gain: TDEE + 500 to 1000 calories

TDEE Calculator FAQ

How accurate is the TDEE calculator?

While our TDEE calculator provides a scientifically-based estimate, individual factors like genetics, medical conditions, and precise body composition can affect your actual energy expenditure. Use the calculator as a starting point and adjust based on your results over 2-3 weeks.

How should I adjust my calories for weight loss?

For sustainable weight loss, a moderate caloric deficit of 500-1000 calories per day is recommended, which typically results in 1-2 pounds (0.5-1 kg) of weight loss per week. Larger deficits may lead to faster initial results but can be harder to maintain and may result in muscle loss.

Should I eat back calories burned from exercise?

If you've selected an activity level that accurately reflects your exercise habits, your TDEE already accounts for those calories. Adding extra calories specifically for workouts could lead to double-counting. However, if you're particularly hungry after intense workouts, a small post-workout snack rich in protein may be beneficial.

How often should I recalculate my TDEE?

Recalculate your TDEE every 10-15 pounds (4.5-7 kg) of weight change or if there's a significant change in your activity level. As you lose or gain weight, your caloric needs will change accordingly.

Why are macronutrients important?

While calorie balance determines weight changes, macronutrient distribution (protein, fats, and carbohydrates) affects body composition, hunger levels, energy, and overall health. Adequate protein is particularly important for preserving muscle mass during weight loss and supporting recovery from exercise.

What if my weight loss stalls?

Weight loss plateaus are normal. When they occur, you can:

• Verify youre accurately tracking food intake
• Slightly reduce calories (by 100-200 per day)
• Increase activity level
• Incorporate strength training to build metabolically active muscle
• Ensure adequate sleep and stress management

How does TDEE relate to BMI?

While TDEE focuses on energy expenditure, BMI (Body Mass Index) is a screening tool that categorizes weight status based on height and weight. Both are useful metrics, but they measure different aspects of health. TDEE helps with calorie planning, while BMI provides a general weight category. Neither accounts for body composition (muscle vs. fat), which is why they should be used as screening tools rather than definitive health measures.