TDEE Calculator
Calculate your Total Daily Energy Expenditure - the total calories you burn per day including activity
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR (calories burned at rest) multiplied by your activity level.
Knowing your TDEE helps you set accurate calorie targets for weight loss, muscle gain, or maintenance.
Calculate Your TDEE
Enter your details to find your total daily calorie needs
Be honest about your activity level for accurate results
Understanding TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your BMR (Basal Metabolic Rate - calories burned at rest) plus all the calories burned through physical activity, exercise, and daily movement.
How is TDEE Calculated?
TDEE = BMR × Activity Multiplier
We first calculate your BMR using the Mifflin-St Jeor equation (the most accurate formula), then multiply it by your activity level to get your TDEE.
Why TDEE Matters
- •Weight Loss: Eat below your TDEE to create a calorie deficit
- •Maintenance: Eat at your TDEE to maintain your current weight
- •Muscle Gain: Eat above your TDEE to create a calorie surplus
Choosing Your Activity Level
- •Sedentary: Desk job, little to no exercise
- •Light: Light exercise or sports 1-3 days/week
- •Moderate: Moderate exercise 3-5 days/week
- •Active: Hard exercise 6-7 days/week
- •Very Active: Very hard exercise daily + physical job
Tips for Accurate Results
- •Be honest about your activity level - most people overestimate
- •Recalculate your TDEE as you lose or gain weight
- •Track your calories for 2-3 weeks and adjust based on results
- •Don't forget to account for NEAT (Non-Exercise Activity Thermogenesis)
Frequently Asked Questions About TDEE
Common questions about Total Daily Energy Expenditure
What is TDEE and why is it important?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR (calories burned at rest) plus all physical activity. It's crucial for weight management because it tells you exactly how many calories you need to maintain, lose, or gain weight.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you burn at complete rest just to stay alive. TDEE is your BMR multiplied by your activity level to account for all movement and exercise. For example, if your BMR is 1,500 and you're moderately active (1.55 multiplier), your TDEE would be 2,325 calories.
How accurate is the TDEE calculator?
TDEE calculators typically provide estimates within 10-15% accuracy for most people. The calculation uses the scientifically validated Mifflin-St Jeor equation for BMR and established activity multipliers. However, individual metabolism can vary, so track your results for 2-3 weeks and adjust based on actual weight changes.
How do I choose my activity level?
Be honest and conservative when selecting your activity level. Sedentary: desk job with little exercise. Light: light exercise 1-3 days/week. Moderate: exercise 3-5 days/week. Active: intense exercise 6-7 days/week. Very Active: hard exercise daily plus a physical job. Most people overestimate their activity level.
How many calories should I eat to lose weight?
For sustainable weight loss, eat 10-25% below your TDEE. A 15-20% deficit (eating 80-85% of your TDEE) is ideal for losing about 1 pound per week. More aggressive deficits can lead to muscle loss and metabolic slowdown. Use our calculator's weight loss recommendations for specific calorie targets.
How many calories do I need to build muscle?
To build muscle, eat 5-10% above your TDEE (calorie surplus). A lean bulk at 5% surplus minimizes fat gain while supporting muscle growth. More aggressive bulks (10%+) build muscle faster but with more fat gain. Combine with strength training and adequate protein (0.7-1g per pound of body weight).
Should I eat the same calories every day?
You can eat the same calories daily (using your TDEE average) or vary based on activity. Some people eat more on training days and less on rest days while maintaining the same weekly average. Both approaches work - choose what fits your lifestyle and adherence best.
How often should I recalculate my TDEE?
Recalculate your TDEE every 10-15 pounds of weight change or if your activity level changes significantly. As you lose weight, your TDEE decreases, so you'll need to adjust your calorie intake to continue losing weight. Monthly checks are good practice during active weight loss or gain phases.
Why am I not losing weight eating below my TDEE?
Common reasons: underestimating food intake (portions, cooking oils, drinks), overestimating activity level, not tracking consistently, water retention (especially for women during menstrual cycles), or needing to recalculate TDEE after weight loss. Track meticulously for 2-3 weeks before adjusting calories further.
Can I eat my exercise calories back?
Your TDEE already includes your regular exercise activity, so don't eat back those calories. However, if you do extra unplanned intense exercise beyond your normal routine, you could eat back 25-50% of estimated calories burned. Be conservative - fitness trackers often overestimate calorie burn by 20-30%.