TDEE Calculator
Your Total Daily Energy Expenditure
Activity Level Information
Your TDEE is calculated based on your selected activity level and represents the total calories you burn each day.
Nutrition Plan Recommendations
What is TDEE (Total Daily Energy Expenditure)?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. This includes your basal metabolic rate (BMR) plus all calories burned through physical activity and digestion. Understanding your TDEE is crucial for effective weight management, whether your goal is weight loss, maintenance, or gain.
TDEE accounts for all energy expenditure components: resting metabolic rate, physical activity, and the thermic effect of food. By calculating your TDEE accurately, you can determine the precise calorie intake needed to achieve your specific fitness goals.
How TDEE Calculation Works
The TDEE calculation follows a scientifically validated two-step process:
Step 1: Calculate Basal Metabolic Rate (BMR)
Using the Mifflin-St Jeor Equation (most accurate):
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
Step 2: Apply Activity Multiplier
TDEE = BMR × Activity Factor
Activity Factors:
• Sedentary (little exercise): BMR × 1.2
• Lightly Active (light exercise 1-3 days/week): BMR × 1.375
• Moderately Active (moderate exercise 3-5 days/week): BMR × 1.55
• Very Active (hard exercise 6-7 days/week): BMR × 1.725
• Extremely Active (very hard exercise, physical job): BMR × 1.9
Example Calculation:
30-year-old male, 70 kg, 175 cm, moderately active:
BMR = (10 × 70) + (6.25 × 175) - (5 × 30) + 5 = 1,658 kcal
TDEE = 1,658 × 1.55 = 2,570 kcal
The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with an accuracy of ±10% compared to laboratory measurements.
Understanding Activity Levels
Sedentary (BMR × 1.2)
- Description: Little to no exercise, desk job
- Examples: Office workers, students with minimal activity
- Daily Steps: Less than 5,000 steps
Lightly Active (BMR × 1.375)
- Description: Light exercise 1-3 days per week
- Examples: Walking, light cardio, recreational sports
- Daily Steps: 5,000-7,500 steps
Moderately Active (BMR × 1.55)
- Description: Moderate exercise 3-5 days per week
- Examples: Running, cycling, weight training, team sports
- Daily Steps: 7,500-10,000 steps
Very Active (BMR × 1.725)
- Description: Hard exercise 6-7 days per week
- Examples: Intense training, endurance athletes
- Daily Steps: 10,000-12,500 steps
Extremely Active (BMR × 1.9)
- Description: Very hard exercise and physical job
- Examples: Professional athletes, construction workers
- Daily Steps: More than 12,500 steps
Weight Management Strategies
Based on your TDEE, you can implement targeted calorie adjustments for your specific goals:
- Weight Maintenance: Consume calories equal to your TDEE
- Mild Weight Loss (0.25 kg/week): TDEE - 250 calories
- Weight Loss (0.5 kg/week): TDEE - 500 calories
- Extreme Weight Loss (1 kg/week): TDEE - 1000 calories
- Mild Weight Gain (0.25 kg/week): TDEE + 250 calories
- Weight Gain (0.5 kg/week): TDEE + 500 calories
- Extreme Weight Gain (1 kg/week): TDEE + 1000 calories
Important Note: Women should not consume fewer than 1200 calories daily, and men should not consume fewer than 1500 calories daily without medical supervision. Extreme deficits can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
TDEE Calculator FAQs
The TDEE calculator provides a highly accurate estimate for most individuals, typically within ±10% of actual energy expenditure. The accuracy depends on honest assessment of activity levels and using correct measurements. For the most precise results, track your weight and calorie intake for 2-4 weeks and adjust based on actual results.
Your TDEE changes due to several factors:
- Weight Changes: Heavier bodies require more energy
- Muscle Mass: More muscle increases metabolic rate
- Age: Metabolism slows with age (about 1-2% per decade after 20)
- Activity Levels: Changes in exercise frequency or intensity
- Hormonal Factors: Thyroid function, menstrual cycle, etc.
Recalculate your TDEE every 4-6 weeks or after significant weight changes.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) includes BMR plus all additional calories burned through physical activity, exercise, and digestion (thermic effect of food). TDEE is typically 20-50% higher than BMR depending on activity levels.
Yes, TDEE is essential for muscle building. To build muscle effectively:
- Consume 250-500 calories above your TDEE
- Ensure adequate protein intake (1.6-2.2g per kg of body weight)
- Follow a structured resistance training program
- Prioritize sleep and recovery
This "lean bulk" approach minimizes fat gain while maximizing muscle growth.
When you hit a weight loss plateau:
- Recalculate TDEE: Your TDEE decreases as you lose weight
- Increase Activity: Add more exercise or increase intensity
- Diet Break: Eat at maintenance for 1-2 weeks to reset metabolism
- Reverse Diet: Gradually increase calories back to maintenance
- Macro Adjustment: Change protein, carb, or fat ratios
Plateaus are normal - the key is consistent adjustment and patience.