TDEE Calculator (Total Daily Energy Expenditure)

Estimate your Total Daily Energy Expenditure (TDEE) – the total number of calories your body burns each day. This calculator uses your Basal Metabolic Rate (BMR) and activity level to determine your daily maintenance calories.

Calculate Your TDEE

calories/day

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total amount of energy (calories) you burn throughout a typical day. It accounts for all the ways your body uses energy, making it a crucial number for understanding your caloric needs for weight management.

TDEE is composed of four main components:

  • Basal Metabolic Rate (BMR): The calories your body burns at complete rest just to maintain vital functions (breathing, circulation, etc.). This is the largest component for most people.
  • Thermic Effect of Food (TEF): The calories burned during the digestion, absorption, and processing of food. Typically accounts for about 10% of TDEE.
  • Non-Exercise Activity Thermogenesis (NEAT): Calories burned from everyday activities that aren't planned exercise, such as walking around, fidgeting, typing, household chores, etc. This can vary significantly between individuals.
  • Exercise Activity Thermogenesis (EAT): Calories burned during planned, structured exercise sessions (e.g., running, weightlifting, sports).

How TDEE is Calculated

This calculator estimates TDEE using a common method:

  1. Calculate BMR: It first estimates your BMR using the Mifflin-St Jeor equation (based on age, gender, height, weight).
  2. Apply Activity Factor: It then multiplies your BMR by an activity multiplier corresponding to the activity level you select. This factor accounts for TEF, NEAT, and EAT.

TDEE = BMR × Activity Factor

Choosing Your Activity Level

Selecting the correct activity level is key for an accurate TDEE estimate. Be realistic about your typical week:

  • Sedentary: Little to no exercise, desk job. (Multiplier: ~1.2)
  • Lightly Active: Light exercise/sports 1-3 days/week. (Multiplier: ~1.375)
  • Moderately Active: Moderate exercise/sports 3-5 days/week. (Multiplier: ~1.55)
  • Very Active: Hard exercise/sports 6-7 days a week. (Multiplier: ~1.725)
  • Extra Active: Very hard exercise/sports & physical job or 2x training. (Multiplier: ~1.9)

Consider both your planned exercise (EAT) and your general daily movement (NEAT) when choosing.

Using TDEE for Weight Management

Your TDEE is your estimated daily "maintenance" calorie level – the calories needed to stay at your current weight. You can use this number to set calorie goals:

  • Weight Loss: Create a calorie deficit by consistently eating fewer calories than your TDEE. A common deficit is 500 calories per day for approximately 1 lb (0.45 kg) of weight loss per week.
  • Weight Gain (Muscle Gain): Create a calorie surplus by consistently eating more calories than your TDEE. A modest surplus of 250-500 calories per day is often recommended, combined with resistance training.
  • Weight Maintenance: Aim to consume calories close to your estimated TDEE on average.

Remember that TDEE is an estimate. Monitor your weight changes over several weeks and adjust your calorie intake as needed based on real-world results.

Frequently Asked Questions (FAQ)

What is TDEE (Total Daily Energy Expenditure)?

TDEE represents the total number of calories your body burns in a 24-hour period, including all activities. It's the energy required to maintain your current weight, often referred to as your "maintenance calories."

What components make up TDEE?

TDEE is composed of: Basal Metabolic Rate (BMR - calories burned at rest), Thermic Effect of Food (TEF - calories burned digesting food), Non-Exercise Activity Thermogenesis (NEAT - calories burned from daily movements like fidgeting or walking), and Exercise Activity Thermogenesis (EAT - calories burned during planned exercise).

How does this calculator estimate TDEE?

It estimates TDEE by first calculating your Basal Metabolic Rate (BMR) using a standard formula (like Mifflin-St Jeor) based on your age, gender, height, and weight. Then, it multiplies your BMR by an "activity factor" that corresponds to your chosen daily activity level.

How do I choose the correct activity level?

Be honest about your typical daily activity. Consider your job, lifestyle, and planned exercise. The descriptions provided (Sedentary, Lightly Active, Moderately Active, Very Active, Extra Active) offer guidelines. If unsure, it's often better to slightly underestimate than overestimate your activity level.

How do I use my TDEE result for weight management?

Your TDEE is your estimated maintenance calorie level. To lose weight, consume fewer calories than your TDEE (calorie deficit). To gain weight (muscle), consume more calories than your TDEE (calorie surplus). To maintain your current weight, consume calories close to your TDEE.

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