TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine your maintenance calories and optimize your nutrition for weight management, muscle gain, or fat loss.
Calculate Your TDEE Calculator
What is Total Daily Energy Expenditure (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 all energy your body expends, including basic life functions (breathing, circulating blood, cell production), digesting food, and physical activity.
Understanding your TDEE is crucial for effective weight management, muscle building, or fat loss, as it provides the foundation for determining your caloric intake needs.
Components of TDEE
Your TDEE consists of four primary components:
Basal Metabolic Rate (BMR)
The calories your body needs at complete rest to maintain vital functions such as breathing, circulation, cell production, and maintaining body temperature. BMR typically accounts for 60-70% of your TDEE.
Thermic Effect of Food (TEF)
The energy expended during digestion, absorption, and processing of nutrients. Generally, TEF accounts for about 10% of your TDEE, but varies based on macronutrient composition of your diet (protein requires more energy to digest than fats or carbohydrates).
Exercise Activity Thermogenesis (EAT)
The calories burned during intentional exercise and physical activity. This varies greatly between individuals based on exercise frequency, intensity, duration, and type.
Non-Exercise Activity Thermogenesis (NEAT)
All energy expended for activities that aren't sleeping, eating, or formal exercise. This includes walking, standing, fidgeting, cleaning, typing, and all other daily movements. NEAT can vary dramatically between individuals and can be a significant factor in weight management.
How TDEE is Calculated
TDEE calculations involve two main steps:
- Calculate BMR using one of several established formulas
- Multiply BMR by an activity factor to account for daily activity levels
Our calculator uses three different BMR formulas, each with its own strengths:
Mifflin-St Jeor Formula (Recommended)
This modern equation has been shown to be more accurate for most people:
- 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 Formula
A traditional equation that's still widely used:
- 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
Uses lean body mass for potentially more accurate results when body fat percentage is known:
- BMR = 370 + (21.6 × lean body mass in kg)
- Where lean body mass = weight in kg × (1 - body fat percentage/100)
Activity Level Multipliers
Once BMR is calculated, it's multiplied by an activity factor to determine TDEE:
Sedentary (1.2)
Little or no exercise, desk job
Light Activity (1.375)
Light exercise 1-3 days per week
Moderate Activity (1.55)
Moderate exercise 3-5 days per week
Very Active (1.725)
Hard exercise 6-7 days per week
Extremely Active (1.9)
Very hard exercise, physical job, or training twice a day
Using TDEE for Your Goals
Your TDEE serves as the foundation for setting calorie targets based on your fitness goals:
For Weight Loss
Create a calorie deficit by consuming fewer calories than your TDEE:
- Moderate weight loss (0.5 lbs/week): TDEE - 250 calories
- Standard weight loss (1 lb/week): TDEE - 500 calories
- Aggressive weight loss (2 lbs/week): TDEE - 1000 calories (not recommended to go below 1200 calories for women or 1500 for men)
Important note: Extreme calorie deficits can lead to muscle loss, metabolic slowdown, and nutritional deficiencies. A deficit of 15-20% below TDEE is generally considered sustainable.
For Weight Maintenance
Consume calories equal to your TDEE to maintain your current weight.
For Muscle Gain
Create a calorie surplus by consuming more calories than your TDEE:
- Lean muscle gain: TDEE + 200-300 calories (0.5-1 lb/week)
- Moderate bulking: TDEE + 500 calories (1 lb/week)
Factors Affecting TDEE
Age
Metabolism tends to decrease with age, typically by about 1-2% per decade after age 20. This is primarily due to loss of muscle mass and hormonal changes.
Muscle Mass
Muscle tissue is metabolically active and burns more calories at rest than fat tissue. Increasing muscle mass through resistance training can raise your BMR and TDEE.
Hormones
Thyroid hormones, insulin, cortisol, and sex hormones all influence metabolism. Conditions like hypothyroidism can significantly reduce TDEE.
Diet
Dietary patterns affect metabolism through the thermic effect of food (protein has the highest TEF) and hormonal responses to different foods.
Sleep and Stress
Poor sleep and chronic stress can disrupt hormonal balance, potentially reducing metabolic rate and increasing cravings for calorie-dense foods.
Environmental Temperature
Exposure to cold can temporarily increase metabolic rate as the body works to maintain core temperature.
Limitations of TDEE Calculators
While TDEE calculators provide a useful starting point, they have several limitations:
- They're estimates: The formulas provide an approximation that may be off by ±10-15% for some individuals.
- Individual variations: Genetic factors, medical conditions, and variations in gut microbiota can affect metabolism in ways these formulas don't capture.
- Metabolic adaptation: Your body adapts to caloric intake over time, potentially making long-term predictions less accurate.
- Activity level subjectivity: Self-assessment of activity level is often inaccurate, with many people overestimating their activity.
Because of these limitations, you should use TDEE calculations as a starting point, then adjust based on your actual results over 2-3 weeks.
Fine-Tuning Your Calorie Intake
To find your true maintenance calories:
- Start with the TDEE calculator estimate
- Track your calorie intake precisely for 2-3 weeks
- Monitor your weight (ideally daily, at the same time, calculating weekly averages)
- Adjust your calorie intake based on results:
- If weight is stable, you've found your maintenance calories
- If gaining/losing weight, adjust by ±10% and continue monitoring
Beyond Calories: Macronutrient Considerations
While total calories determine weight change, macronutrient distribution affects body composition, performance, satiety, and overall health:
Protein
Recommended: 1.6-2.2g per kg of body weight for active individuals
- Critical for muscle maintenance and growth
- Highest thermic effect (20-30% of calories burned during digestion)
- Promotes satiety, helping with appetite control
Carbohydrates
Recommended: 3-7g per kg of body weight, depending on activity level
- Primary energy source for high-intensity exercise
- Spares protein for muscle building rather than energy
- Replenishes glycogen stores for optimal performance
Fats
Recommended: 0.5-1.5g per kg of body weight
- Essential for hormone production, including testosterone
- Provides fat-soluble vitamins (A, D, E, K)
- Supports brain health and cellular function
- Contributes to satiety and meal satisfaction
Conclusion
Your Total Daily Energy Expenditure is a critical piece of information for anyone looking to manage their weight or optimize body composition. While the calculator provides a scientific estimate based on established formulas, remember that it's a starting point rather than an absolute truth.
For best results, use the TDEE calculation as an initial guideline, then adjust based on your real-world results. Combine this caloric awareness with attention to macronutrient balance, food quality, exercise, and lifestyle factors for a comprehensive approach to health and fitness.
By understanding and applying the concepts behind TDEE, you'll be better equipped to make informed decisions about your nutrition and achieve your fitness goals efficiently and sustainably.
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Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including all activities. It combines your BMR (Basal Metabolic Rate) with the calories burned through digestion (TEF), daily movement (NEAT), and formal exercise (EAT). While BMR only accounts for the energy needed for basic bodily functions at complete rest, TDEE provides a comprehensive picture of your total energy requirements. Think of BMR as your baseline energy needs (like a car idling) and TDEE as your total energy requirements (the car in motion throughout the day).
Among the three formulas used in our calculator:
- Mifflin-St Jeor is generally considered the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics.
- Katch-McArdle may be more accurate if you know your body fat percentage accurately, as it accounts for the metabolic differences between lean mass and fat mass.
- Harris-Benedict is slightly less accurate but still widely used in clinical settings.
However, all formulas provide estimates that should be adjusted based on your real-world results over 2-3 weeks of consistent tracking.
Most people tend to overestimate their activity level, so consider these guidelines:
- Sedentary (1.2): Office job with little or no deliberate exercise
- Light Activity (1.375): Light exercise 1-3 days per week or active job (like retail) with little additional exercise
- Moderate Activity (1.55): Moderate exercise 3-5 days per week (30-60 minutes per session) or physically demanding job
- Very Active (1.725): Hard exercise 6-7 days per week (60+ minutes per session)
- Extremely Active (1.9): Athletes in training, very physical jobs with additional training, or twice-daily workouts
If you're between two levels, start with the lower one and adjust based on results.
Several factors can cause discrepancies between calculated TDEE and actual results:
- Inaccurate tracking: Most people underestimate calorie intake by 20-30% due to errors in portion estimation, missing ingredients, or forgetting snacks.
- Water weight fluctuations: Changes in carbohydrate intake, sodium consumption, hydration, and menstrual cycles can cause short-term weight variations of 2-5 pounds.
- Activity level miscategorization: Many people overestimate their activity level.
- Individual metabolic factors: Genetic differences, hormonal conditions, medication effects, and prior dieting history can all affect metabolic rate.
- Measurement inconsistency: Weighing at different times or conditions affects accuracy.
Use the calculator as a starting point, then adjust based on your actual results over several weeks.
For healthy, sustainable weight loss:
- Start with a moderate deficit of 15-20% below your TDEE (approximately 500 calories per day for most people)
- This creates a deficit that should result in about 1 pound (0.45 kg) of weight loss per week
- Don't go below 1,200 calories per day for women or 1,500 calories per day for men to ensure adequate nutrition
- Include sufficient protein (1.6-2.2g per kg of body weight) to preserve muscle mass during weight loss
- Combine diet with resistance training to maintain lean mass
Gradual weight loss of 0.5-1% of body weight per week is more sustainable and helps preserve muscle mass compared to more aggressive approaches.
Yes, TDEE decreases as you lose weight and increases as you gain weight, but not always proportionally. When losing weight, your TDEE typically decreases due to: 1) Lower body mass requiring less energy to maintain, 2) Potential loss of metabolically active muscle tissue, and 3) Metabolic adaptation where your body becomes more efficient with energy. This is why weight loss often slows or stalls despite maintaining the same calorie intake. Similarly, when gaining weight, TDEE increases due to higher body mass and potentially increased muscle tissue (if weight training). For successful long-term weight management, recalculate your TDEE after every 5-10 pounds (2.3-4.5 kg) of weight change and adjust your calorie intake accordingly.
Building muscle has a positive impact on your TDEE in several ways. Muscle tissue is metabolically active and burns more calories at rest than fat tissue—approximately 6 calories per pound compared to 2 calories per pound for fat. This means increasing your muscle mass through resistance training can raise your BMR and overall TDEE. Additionally, the process of building muscle itself is energy-intensive, requiring calories for protein synthesis and recovery. Regular strength training also burns calories during the workout and creates an "afterburn effect" (excess post-exercise oxygen consumption or EPOC) that slightly elevates metabolism for hours afterward. For these reasons, incorporating resistance training into your fitness routine is beneficial for weight management and can help counteract some of the metabolic slowdown that typically occurs with aging or caloric restriction.
Yes, TDEE calculations still apply during intermittent fasting (IF). Intermittent fasting changes when you eat, not how many calories you ultimately need. Your body's energy requirements remain consistent regardless of meal timing. For weight loss with IF, you still need to create a caloric deficit relative to your TDEE; for maintenance, you need to match your TDEE; and for weight gain, you need a surplus—all within your eating window. The main benefit of IF for weight management is that it may naturally reduce calorie intake by limiting the time available for eating and potentially improving hunger regulation. However, the fundamental principles of energy balance still apply. Calculate your TDEE as normal, then distribute your calories within your chosen eating window rather than throughout the entire day.
Yes, the thermic effect of food (TEF) can meaningfully impact your weight loss efforts. TEF refers to the energy expended during digestion, absorption, and processing of nutrients, and it varies by macronutrient:
- Protein: 20-30% of protein calories are burned during digestion
- Carbohydrates: 5-10% of carbohydrate calories are burned during digestion
- Fats: 0-3% of fat calories are burned during digestion
This means that a high-protein diet (30% of calories from protein) compared to a low-protein diet (15% of calories) could increase your daily energy expenditure by 50-100 calories without changing total calorie intake. While this might seem small, over time it can contribute meaningfully to weight management efforts. Additionally, protein is more satiating than other macronutrients, which can help with appetite control and compliance with a calorie-restricted diet.
Hormonal conditions can significantly impact TDEE, often making standard calculations less accurate. Hypothyroidism, where the thyroid produces insufficient thyroid hormones, can reduce metabolic rate by 15-40%, meaning affected individuals burn fewer calories than calculations predict. Conversely, hyperthyroidism can increase metabolic rate above predicted values. Polycystic ovary syndrome (PCOS) is associated with insulin resistance and potentially lower metabolic rates. Cushing's syndrome, characterized by excess cortisol, promotes fat accumulation and muscle loss, reducing TDEE. Even normal hormonal fluctuations during menstrual cycles can affect energy expenditure by 5-10%. Growth hormone deficiencies can reduce metabolic rate and lean body mass. If you have a diagnosed hormonal condition, work with healthcare providers to monitor your actual weight changes and adjust calorie intake accordingly, rather than relying solely on calculator estimates.
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