TDEE Calculator

Calculate your total daily energy expenditure to achieve your fitness goals

TDEE Calculation Tool

Please enter a valid age (10-120).

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It consists of:

  • BMR (Basal Metabolic Rate): Calories burned at rest for basic body functions (~60-75% of TDEE)
  • Activity Calories: Calories burned through exercise and daily movement (~15-30% of TDEE)
  • Thermic Effect: Calories burned digesting food (~10% of TDEE)

Understanding your TDEE is crucial for weight management. To lose weight, consume fewer calories than your TDEE. To gain weight, consume more. Your TDEE varies based on age, gender, body composition, and activity level.

Frequently Asked Questions

What is TDEE and how is it calculated?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, including basal metabolic rate (BMR) and activity level. It's calculated by multiplying your BMR by an activity factor. This calculator uses the Mifflin-St Jeor equation (recommended) or Harris-Benedict formula to estimate BMR.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest, just to maintain basic functions like breathing and circulation. TDEE includes BMR plus the additional calories burned through physical activity. TDEE is always higher than BMR.

How accurate is the TDEE calculator?

These formulas are estimates based on population averages. Individual metabolism varies due to genetics, muscle mass, hormones, and other factors. Use this as a starting point and adjust based on real-world results over 2-4 weeks. The Mifflin-St Jeor equation is generally more accurate for modern populations.

What should my activity level be?

Sedentary: little or no exercise. Lightly Active: 1-3 days per week. Moderately Active: 3-5 days per week. Very Active: 6-7 days per week. Extra Active: intense daily exercise or physical labor job. Be honest about your actual activity level for accurate results.

How many calories should I eat to lose weight?

To lose weight, consume 300-500 calories below your TDEE daily for sustainable weight loss of 0.5-1 lb per week. Too aggressive a deficit (>500 calories) may cause muscle loss and nutrient deficiencies. The calculator shows a 500-calorie deficit option for reference.

How do I gain weight or build muscle?

To gain weight, eat 300-500 calories above your TDEE daily combined with strength training. This results in roughly 0.5-1 lb of weight gain per week, ideally with muscle gain if you're training properly. The calculator shows a 500-calorie surplus option.

Pro Tips

  • • Monitor your weight for 2-4 weeks at your calculated intake. If not losing/gaining at expected rate, adjust calories by 100-200 and retry.
  • • Muscle tissue burns more calories at rest than fat. Regular strength training increases your BMR over time.
  • • TDEE changes with weight loss/gain. Recalculate every 15-20 lbs of weight change to adjust your calorie goals.
  • • The Mifflin-St Jeor formula is more accurate for modern populations; Harris-Benedict tends to overestimate.
  • • Your activity level should reflect typical weekly activity. One-off intense workouts don't significantly affect TDEE.
  • • Account for non-exercise daily activity (NEAT) like walking and fidgeting - light activity levels may underestimate this.

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