TDEE Calculator - Calculate Your Total Daily Energy Expenditure

TDEE Calculator (Total Daily Energy Expenditure)

Calculate your TDEE to find your maintenance calories - the number of calories you need to maintain your current weight. TDEE includes your BMR (basal metabolic rate) plus all daily activity. Essential for effective weight loss, weight gain, or maintenance planning.

What is TDEE?

TDEE = BMR × Activity Multiplier

TDEE is the total calories you burn per day, including:

• BMR: Calories burned at rest (breathing, circulation, etc.)
• Activity: Exercise, daily movement, non-exercise activity
• Thermic effect of food: Calories burned digesting food (small, ~10%)

BMR vs. TDEE

BMR (Basal Metabolic Rate)

Calories burned at complete rest. This is your body's minimum energy needs for basic functions.

Typically 60-75% of TDEE.

TDEE (Total Daily Energy Expenditure)

Total calories burned including all activity. This is what you actually need to eat.

BMR + Activity = TDEE

Activity Levels

Sedentary (1.2x BMR)

Little to no exercise, desk job, minimal daily movement.

Light Activity (1.375x BMR)

Light exercise 1-3 days per week. Walking, light workouts.

Moderate Activity (1.55x BMR)

Moderate exercise 3-5 days per week. Regular workouts, active lifestyle.

Active (1.725x BMR)

Hard exercise 6-7 days per week. Intense training, very active.

Very Active (1.9x BMR)

Very hard exercise, physical job, or training multiple times per day.

Using TDEE for Weight Goals

Weight Maintenance

Eat TDEE calories to maintain current weight.

Example: TDEE = 2,000 calories → Eat 2,000 to maintain

Weight Loss

Create a calorie deficit:

• 500 calorie deficit: ~1 lb per week loss
• 1,000 calorie deficit: ~2 lbs per week loss

Example: TDEE = 2,000 → Eat 1,500 for 1 lb/week loss

Warning: Don't go below 1,200 (women) or 1,500 (men) without medical supervision.

Weight Gain

Create a calorie surplus:

• 300-500 calorie surplus: Gradual weight gain
• 500+ calorie surplus: Faster gain (may include more fat)

Example: TDEE = 2,000 → Eat 2,500 for weight gain

For muscle gain, combine with strength training and adequate protein.

Example Calculations

30-Year-Old Male, 70kg, 175cm, Moderate Activity

BMR: ~1,700 calories

TDEE: 1,700 × 1.55 = 2,635 calories

Weight loss: 2,635 - 500 = 2,135 calories

Weight gain: 2,635 + 500 = 3,135 calories

25-Year-Old Female, 60kg, 165cm, Light Activity

BMR: ~1,350 calories

TDEE: 1,350 × 1.375 = 1,856 calories

Weight loss: 1,856 - 500 = 1,356 calories

Weight gain: 1,856 + 500 = 2,356 calories

Factors Affecting TDEE

• Age: TDEE decreases with age (metabolism slows)
• Gender: Men typically have higher TDEE (more muscle mass)
• Weight: Heavier people have higher TDEE
• Height: Taller people have higher TDEE
• Muscle Mass: More muscle = higher BMR
• Activity Level: More activity = higher TDEE

Adjusting TDEE

If Not Losing Weight

Your actual TDEE may be lower than calculated:

• Reduce calories by 200-300
• Increase activity level
• Reassess activity level (may be overestimated)

If Losing Too Fast

Your actual TDEE may be higher, or deficit too large:

• Increase calories by 200-300
• Aim for 1-2 lbs per week max

Tracking and Adjusting

1. Start with calculated TDEE: Use as starting point
2. Track weight: Weigh daily, average weekly
3. Monitor progress: Adjust based on results
4. Reassess monthly: TDEE changes as weight changes

TDEE and Macros

Once you know your TDEE, use it with macro calculator:

• Set calorie target (TDEE ± deficit/surplus)
• Calculate protein, carbs, fats
• Plan meals accordingly

Tips for Accurate TDEE

1. Be honest about activity: Don't overestimate
2. Track consistently: Weigh and measure food accurately
3. Adjust based on results: Calculations are estimates
4. Reassess regularly: As weight changes, TDEE changes
5. Consider body composition: Muscle mass affects BMR