TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, accounting for your activity level. Knowing your TDEE is the foundation of any effective nutrition plan — whether your goal is weight loss, maintenance, or muscle gain.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a 24-hour period. It is the sum of four components:
- BMR (Basal Metabolic Rate) — calories burned at complete rest to maintain basic body functions (breathing, circulation, cell repair). This is typically 60–75% of TDEE.
- TEF (Thermic Effect of Food) — energy spent digesting and metabolising food, roughly 10% of calories consumed.
- NEAT (Non-Exercise Activity Thermogenesis) — calories burned from all non-exercise movement: walking, fidgeting, household tasks. Highly variable.
- EAT (Exercise Activity Thermogenesis) — deliberate exercise (gym, running, sports).
The activity multiplier in this calculator is a simplified way to estimate NEAT + EAT together.
The Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people based on research comparisons:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE = BMR × activity multiplier
How to Use Your TDEE
| Goal | Daily calories | Expected rate |
|---|---|---|
| Lose 2 lbs/week | TDEE − 1,000 | ~2 lbs/week (aggressive) |
| Lose 1 lb/week | TDEE − 500 | ~1 lb/week (sustainable) |
| Maintain weight | TDEE | No change |
| Lean bulk | TDEE + 250–300 | ~0.25–0.5 lbs muscle/week |
A deficit of 3,500 calories corresponds to approximately 1 pound of body fat. Note that deficits below 1,200 kcal/day for women or 1,500 kcal/day for men are generally not recommended without medical supervision.
Your TDEE is an estimate — individual metabolism varies. Treat it as a starting point, track results over 2–3 weeks, and adjust by 100–200 calories if progress stalls.
TDEE vs. BMI
TDEE and BMI answer different questions. BMI uses only your height and weight to estimate whether you are in a healthy weight range — it says nothing about how many calories you need. TDEE uses your weight, height, age, sex, and activity level to estimate daily energy burn. Both are useful tools, but neither replaces a comprehensive assessment from a healthcare provider.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE calculators are estimates with typical error margins of ±10–15%. The activity multiplier is the most imprecise part — most people underestimate their sedentary time and overestimate their exercise intensity. When in doubt, start conservative (use sedentary or lightly active) and adjust from actual results.
Should I eat back exercise calories?
That depends on which activity multiplier you selected. If you chose "sedentary" and then exercised, yes — add those calories back. If you chose "very active" to reflect your training schedule, your exercise is already included in the TDEE number.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your TDEE. The body makes up the difference by burning stored energy — primarily body fat. A 500 calorie/day deficit produces roughly 1 lb of fat loss per week in most people.
Why is 1,200 kcal shown as the minimum?
Very low calorie diets (below 1,200 kcal for women, 1,500 for men) increase the risk of nutrient deficiencies and metabolic adaptation. The calculator caps the extreme deficit at 1,200 kcal as a safety floor.
Does muscle mass affect TDEE?
Yes — muscle tissue burns significantly more calories at rest than fat tissue. This is why resistance training (building muscle) raises BMR over time, making long-term weight maintenance easier.
