TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - the total number of calories you burn each day. Use this information to determine your caloric needs for weight loss, maintenance, or gain.
Important Notes:
- This calculator provides estimates based on statistical formulas and may vary by individual.
- Your actual TDEE can be affected by factors not accounted for here, such as genetics, medical conditions, and specific body composition.
- This calculation should be used as a starting point. Track your weight and energy levels and adjust your calorie intake as needed.
- If you're pregnant, breastfeeding, under 18, or have a medical condition affecting your metabolism, consult with a healthcare provider before making dietary changes.
- Always consult with a healthcare professional before beginning a new diet or exercise program.
Understanding Total Daily Energy Expenditure (TDEE)
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns throughout the day. Understanding your TDEE is a powerful tool for managing your weight, optimizing your nutrition, and achieving your fitness goals. It takes into account not just your basic bodily functions, but also your daily activities and exercise.
The Components of Energy Expenditure
Your body burns calories through several different mechanisms, which together make up your TDEE:
1. Basal Metabolic Rate (BMR)
The calories your body needs to maintain basic physiological functions while at complete rest—breathing, circulating blood, regulating body temperature, growing and repairing cells, etc.
Affected by: Age, gender, height, weight, body composition, genetics
2. Thermic Effect of Food (TEF)
The energy expended in digesting, absorbing, and metabolizing the food you eat. Different macronutrients have different TEF values.
Protein: 20-30% of calories consumed
Carbohydrates: 5-10% of calories consumed
Fats: 0-3% of calories consumed
3. Exercise Activity (EAT)
Calories burned during intentional physical activity and exercise. This varies significantly based on frequency, intensity, duration, and type of exercise.
Examples: Weightlifting, running, swimming, sports, HIIT workouts
Highly variable: Can range from 0% (no exercise) to 30%+ (athlete)
4. Non-Exercise Activity (NEAT)
Energy expended for everything that is not sleeping, eating, or sports-like exercise. Includes daily movements like walking, fidgeting, standing, and occupational activities.
Examples: Standing, walking, typing, cooking, cleaning, fidgeting
Most variable component: Can differ by up to 2000 calories between individuals
Visualizing Energy Expenditure
60-70%
10%
15-30%
15%
Approximate distribution of energy expenditure components in a moderately active person
Key Factors Affecting Your TDEE
Body Size and Composition
Larger bodies require more energy at rest. Muscle tissue is metabolically active and burns more calories than fat tissue, meaning two people of the same weight can have different BMRs based on their body composition.
Age
Metabolic rate typically decreases with age due to hormonal changes and the natural loss of muscle mass (sarcopenia). This decline is approximately 2-3% per decade after age 30, but can be mitigated with strength training.
Biological Sex
Males typically have higher BMRs than females of the same age, weight, and height due to greater muscle mass and lower body fat percentages. Hormonal differences also play a role in metabolic regulation.
Hormones
Thyroid hormones, cortisol, insulin, and sex hormones all influence metabolic rate. Conditions like hypothyroidism can significantly lower BMR, while hyperthyroidism can increase it.
Genetics
Research suggests genetic factors may account for up to 80% of the variation in BMR between individuals. This helps explain why some people naturally maintain weight more easily than others.
Environmental Factors
Temperature exposure (particularly cold), altitude, and climate can affect energy expenditure. For example, the body burns more calories maintaining core temperature in cold environments.
Understanding BMR Calculation Formulas
Three Common BMR Formulas
Several equations are used to estimate BMR, each with its own strengths and limitations:
Mifflin-St Jeor Equation
Developed in 1990, this is considered the most accurate formula for estimating BMR in non-obese individuals.
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Harris-Benedict Equation
Developed in 1919 and revised in 1984, this was the standard for many years, though tends to overestimate BMR by 5-15%.
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Katch-McArdle Formula
This formula takes into account lean body mass, making it more accurate for athletic individuals with lower body fat percentages.
For all: BMR = 370 + (21.6 × Lean Body Mass in kg)
Where Lean Body Mass = Weight in kg × (1 - body fat percentage / 100)
From BMR to TDEE: Activity Multipliers
To convert BMR to TDEE, we multiply BMR by an activity factor that represents your average daily activity level:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Very hard exercise, physical job or training twice a day |
How to Use Your TDEE for Weight Management
Once you've calculated your TDEE, you can use this information to create an effective plan for weight management:
Weight Loss
To lose weight, you need to create a calorie deficit by consuming fewer calories than your TDEE.
- A moderate deficit of 15-20% below TDEE is sustainable
- This typically results in 1-2 pounds of weight loss per week
- Example: If your TDEE is 2500, aim for 2000-2125 calories daily
- Focus on nutrient-dense foods to stay satiated
Maintenance
To maintain your current weight, consume approximately the same number of calories as your TDEE.
- Eat around your TDEE calories daily
- Minor fluctuations (±100-200 calories) are normal
- Monitor your weight trends over weeks, not days
- Adjust intake if you notice consistent weight changes
Weight Gain
To gain weight (ideally muscle), create a calorie surplus by consuming more calories than your TDEE.
- A moderate surplus of 10-15% above TDEE works well
- Combine with strength training to maximize muscle gain
- Example: If your TDEE is 2500, aim for 2750-2875 calories
- Include adequate protein (1.6-2.2g per kg of bodyweight)
Common Mistakes to Avoid
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Creating Too Large a Deficit
Cutting calories too drastically (>25% below TDEE) can slow metabolism, cause nutrient deficiencies, and lead to muscle loss, making it harder to maintain results long-term.
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Not Adjusting as You Lose Weight
As you lose weight, your TDEE decreases. Failing to recalculate periodically can stall progress. Recalculate every 10-15 pounds of weight change.
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Overestimating Activity Level
Many people select a higher activity level than they truly maintain, resulting in overestimating TDEE. Be honest about your activity patterns.
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Ignoring Macronutrient Balance
While calories matter most for weight management, macronutrient balance affects body composition, energy levels, and satiety. Don't just focus on the calorie count.
Frequently Asked Questions
How to Use This TDEE Calculator
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1
Enter Your Personal Information
Fill in your gender, age, height, and weight accurately. These basic metrics form the foundation of your BMR calculation.
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2
Select Your Activity Level
Be honest about your typical weekly activity. Consider both structured exercise and daily movement (like walking, standing, etc.). Most people overestimate their activity level.
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3
Choose a Calculation Formula
The Mifflin-St Jeor equation is recommended for most people as it's shown to be the most accurate in studies. The Harris-Benedict equation is a valid alternative.
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4
Calculate and Review Results
After clicking "Calculate," you'll see your BMR, TDEE, and calorie targets for different goals. Review the personalized explanation of your results.
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5
Adjust Based on Real-World Results
Use the calculator's output as a starting point, then track your weight for 2-3 weeks. If your weight isn't changing as expected, adjust your calorie intake accordingly.
Final Thoughts
Understanding your Total Daily Energy Expenditure is a powerful tool for taking control of your nutrition and body composition goals. Whether you want to lose fat, gain muscle, or maintain your current weight, knowing your TDEE provides you with a personalized starting point.
Remember that while calculators provide valuable estimates, your true TDEE may vary based on individual factors. The most reliable approach is to use this calculator as a starting point, follow your plan consistently, monitor your results, and make adjustments as needed.
Focus on small, sustainable changes to your diet and activity levels rather than extreme approaches. Over time, these consistent habits will yield more lasting results than short-term drastic measures. Be patient with the process, as healthy and sustainable body composition changes typically occur gradually.