TDEE Calculator – Total Daily Energy Expenditure

What is TDEE (Total Daily Energy Expenditure)?

TDEE, or Total Daily Energy Expenditure, is the total number of calories your body needs each day to maintain your current weight based on your activity level.
It includes:

• 🔥 Basal Metabolic Rate (BMR) – Calories your body burns at rest
• 🏃‍♂️ Physical Activity – Workouts, walking, household chores
• 🍽️ Thermic Effect of Food (TEF) – Calories burned while digesting food
• 🛋️ Non-Exercise Activities (NEAT) – Fidgeting, posture, standing, etc.

⚙️ How TDEE is Calculated

We first calculate your BMR using the Mifflin-St Jeor Equation:

• For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
• For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Then we multiply BMR by an Activity Factor:

Activity Level	Description	Factor
Sedentary	Little or no exercise	1.2
Lightly active	Light exercise (1–3 days/week)	1.375
Moderately active	Moderate exercise (3–5 days/week)	1.55
Very active	Intense exercise (6–7 days/week)	1.725
Extra active	Hard daily exercise + physical job	1.9

Why Knowing Your TDEE Matters

Goal	What to Do
🔥 Fat Loss	Eat 10–25% fewer calories than TDEE
💪 Muscle Gain	Eat 10–20% more calories than TDEE
⚖️ Maintenance	Eat calories equal to your TDEE

Understanding your TDEE helps you avoid under- or over-eating and allows for smarter planning of workouts, diet, and macros.

---

💡 Tips to Use Your TDEE Effectively

• Track your calorie intake using apps like MyFitnessPal or LoseIt
• Monitor your weight and body measurements weekly
• Adjust calorie intake if progress stalls
• Pair with your macro split (e.g. 40% carbs / 30% protein / 30% fat)

---

Frequently Asked Questions (FAQs)

Is TDEE the same every day?
No. TDEE can slightly change depending on your daily movement, workout intensity, or if you’re sick or stressed. Use your average weekly activity to calculate.

Should I use TDEE or BMR to set my calorie goal?
Always start with TDEE. BMR only tells you how many calories your body burns at rest, not your real-world total needs.

Is TDEE accurate?
TDEE gives a solid estimate, but your body is unique. Track your calories and weight for 1–2 weeks and tweak based on results.

How often should I recalculate TDEE?
Every time your weight changes by ~5kg (10 lbs) or your activity level changes (e.g., new workout routine or job).