TDEE Calculator

Calculate Your Total Daily Energy Expenditure

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Calories/Day (TDEE)

This is your maintenance calories - the amount you need to maintain your current weight.

Your Daily Calorie Targets

  • BMR (Basal Metabolic Rate) -- cal
  • Maintain Weight -- cal
  • Mild Weight Loss (-0.25 kg/week) -- cal
  • Weight Loss (-0.5 kg/week) -- cal
  • Extreme Loss (-1 kg/week) -- cal
  • Mild Weight Gain (+0.25 kg/week) -- cal
  • Weight Gain (+0.5 kg/week) -- cal

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period, accounting for all activities from basic bodily functions to exercise.

Your TDEE is made up of several components:

  • BMR (60-70%): Basal Metabolic Rate - calories burned at complete rest
  • TEF (10%): Thermic Effect of Food - calories burned digesting food
  • NEAT (15-20%): Non-Exercise Activity Thermogenesis - daily movement
  • EAT (5-10%): Exercise Activity Thermogenesis - planned exercise

How We Calculate Your TDEE

We use the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR:

  • Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
  • Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Your BMR is then multiplied by your activity factor to get your TDEE.

Activity Level Multipliers

  • Sedentary (1.2): Desk job, little to no exercise
  • Lightly Active (1.375): Light exercise 1-3 days per week
  • Moderately Active (1.55): Moderate exercise 3-5 days per week
  • Very Active (1.725): Hard exercise 6-7 days per week
  • Extra Active (1.9): Very hard exercise and physical job

Using TDEE for Your Goals

Weight Loss: Eat 500 calories below your TDEE for steady, sustainable weight loss of about 0.5 kg (1 lb) per week. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.

Weight Gain: Eat 300-500 calories above your TDEE to gain weight. Combine with strength training to ensure the gain is primarily muscle, not fat.

Maintenance: Eat at your TDEE to maintain your current weight while supporting your activity level.

Frequently Asked Questions

What is TDEE and why is it important?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities. It's important because knowing your TDEE helps you create an effective diet plan - eat less than your TDEE to lose weight, more to gain weight, or match it to maintain.

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE includes BMR plus all additional calories burned through daily activities, exercise, and digesting food. TDEE is always higher than BMR.

How accurate is the TDEE calculator?

TDEE calculators provide a good estimate based on scientific formulas (Mifflin-St Jeor equation), but individual results may vary by 10-15%. Factors like genetics, muscle mass, and metabolic adaptation can affect actual calorie burn. Use the result as a starting point and adjust based on real-world results.

How many calories should I eat to lose weight?

For safe, sustainable weight loss, eat 500 calories below your TDEE. This creates a deficit that typically results in losing about 0.5 kg (1 lb) per week. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.

Medical Disclaimer: This calculator provides estimates for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider or a registered dietitian for personalized nutrition guidance, especially if you have health conditions or are planning significant dietary changes.

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