Calculate your Total Daily Energy Expenditure (TDEE) - the total calories you burn per day including activity. Get personalized calorie targets for weight loss, maintenance, or muscle gain.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including all activities. TDEE combines your Basal Metabolic Rate (BMR) with calories burned through physical activity, exercise, and daily movement.
Understanding your TDEE is essential for effective weight management. Whether you want to lose fat, maintain your current weight, or build muscle, knowing your TDEE helps you set appropriate calorie targets to achieve your goals.
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then multiplying it by an activity factor that represents your lifestyle and exercise habits.
Step 1: Calculate BMR (Mifflin-St Jeor Formula)
Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Step 2: Multiply BMR by Activity Factor
TDEE = BMR × Activity Multiplier
Little or no exercise, desk job, minimal daily movement. Most of your day is spent sitting or lying down.
Light exercise or sports 1-3 days per week, or a job that requires some walking or standing.
Moderate exercise or sports 3-5 days per week, or an active job with regular movement throughout the day.
Hard exercise or sports 6-7 days per week, or a physically demanding job combined with regular training.
Very hard exercise, physical job, or training twice per day. Athletes in heavy training or people with extremely active lifestyles.
To lose weight, you need to eat fewer calories than your TDEE, creating a calorie deficit. A deficit of 20-25% (eating 75-80% of your TDEE) is recommended for sustainable fat loss.
Example:
TDEE: 2,500 calories
20% deficit: 2,500 × 0.80 = 2,000 calories per day
Expected loss: ~1 pound per week
To maintain your current weight, consume calories equal to your TDEE. This keeps your energy intake and expenditure balanced, preventing weight gain or loss.
To gain muscle mass, eat more calories than your TDEE, creating a calorie surplus. A surplus of 5-10% (eating 105-110% of your TDEE) combined with strength training promotes muscle growth while minimizing fat gain.
Example:
TDEE: 2,500 calories
10% surplus: 2,500 × 1.10 = 2,750 calories per day
Expected gain: ~0.5 pound per week
Most people overestimate their activity level. If unsure, choose a lower activity multiplier and adjust based on results. It's better to start conservative and increase calories if needed.
Monitor your weight and body composition over 2-4 weeks. If you're not seeing expected results, adjust your calorie intake by 100-200 calories and reassess.
NEAT (Non-Exercise Activity Thermogenesis) includes calories burned through daily activities like walking, fidgeting, and household chores. This can significantly impact your TDEE.
As you lose or gain weight, your TDEE changes. Recalculate every 10-15 pounds of weight change or every 2-3 months to maintain accuracy.
Consistently eating below your BMR can slow metabolism, cause muscle loss, and lead to nutritional deficiencies. Always maintain a moderate deficit.
While TDEE tells you how many calories to eat, macronutrient distribution matters. Adequate protein (0.8-1g per pound of body weight) is crucial for muscle preservation during weight loss.
During prolonged calorie restriction, your body adapts by reducing energy expenditure. This is why diet breaks and refeeds can be beneficial for long-term fat loss.