What is TDEE (Total Daily Energy Expenditure)?

TDEE, or Total Daily Energy Expenditure, is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR)—the calories your body burns at rest—and then multiplying that value by an activity multiplier. It's the total energy you use in a 24-hour period.

What is the difference between BMR and TDEE?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic, life-sustaining functions, such as breathing, circulation, and cell production, while you are at complete rest. TDEE includes your BMR plus all the calories you burn from physical activity, from walking around to intense exercise. TDEE is always higher than BMR.

How do I use my TDEE for weight loss or muscle gain?

Your TDEE is your 'maintenance' calorie level. To lose weight, you need to consume fewer calories than your TDEE (a calorie deficit). To gain weight or muscle, you need to consume more calories than your TDEE (a calorie surplus). This calculator provides targets for both scenarios to help you plan your diet.

How accurate is this TDEE calculator?

Our calculator uses the highly respected Mifflin-St Jeor and Katch-McArdle formulas, which are considered very accurate for estimating BMR. However, any calculator is still an estimate. The best way to use these results is as a scientific starting point. Track your weight for 2-3 weeks while eating at your calculated TDEE. If your weight stays stable, the estimate is perfect. If it goes up or down, adjust your daily calories by 100-200 and observe again.

How often should I recalculate my TDEE?

You should recalculate your TDEE after any significant change in your body weight (losing or gaining 10+ pounds), activity level (e.g., starting a new, more active job), or training regimen. It's a good practice to check it every 2-3 months to ensure your calorie targets are still aligned with your goals.

TDEE Calculator

Your scientific starting point for fat loss and muscle gain.

Age

Gender

Male Female

Height (feet)

(inches)

Weight (lbs)

Activity Level

Body Fat % (Optional)

Your Maintenance Calories (TDEE):

Your Basal Metabolic Rate (BMR) is -- calories.

Calorie Targets for Your Goals

Goal	Calories/Day	Protein	Carbs	Fat

Understanding Your TDEE (Total Daily Energy Expenditure)

Your Total Daily Energy Expenditure, or TDEE, is the most crucial number in nutrition for managing your weight. It represents the total number of calories your body burns in a 24-hour period, accounting for all activities from sleeping to intense exercise. Think of it as your body's daily energy budget. By understanding your TDEE, you can accurately set calorie goals to achieve weight loss, muscle gain, or weight maintenance with precision, removing the guesswork from your diet.

The Science: What Makes Up Your TDEE?

TDEE isn't just one number; it's a combination of four key factors:

Basal Metabolic Rate (BMR): This is the energy your body uses at complete rest to perform vital functions like breathing, circulating blood, and regulating body temperature. It's the biggest contributor to your TDEE.
Thermic Effect of Food (TEF): Your body burns calories to digest, absorb, and metabolize the food you eat. Protein has a higher TEF than carbs and fats, meaning you burn more calories processing it.
Exercise Activity Thermogenesis (EAT): These are the calories burned during intentional exercise, like running, weightlifting, or playing sports.
Non-Exercise Activity Thermogenesis (NEAT): This includes all other physical activities you do throughout the day, such as walking, fidgeting, doing chores, or typing. It can have a surprisingly large impact on your total calorie burn.

Your TDEE is the sum of these four components: TDEE = BMR + TEF + EAT + NEAT.

How is TDEE Calculated? The Formulas We Use

Our calculator provides an accurate estimate by first determining your BMR and then multiplying it by an activity factor that accounts for TEF, EAT, and NEAT.

Mifflin-St Jeor Formula: This is the default formula used. It is widely regarded by dietitians as the most accurate BMR calculation when body fat percentage is unknown.
Katch-McArdle Formula: If you provide your body fat percentage, the calculator uses this formula. It is considered the gold standard for accuracy when body composition is known, as it calculates BMR based on your lean body mass (LBM).
Activity Multiplier: This factor scales your BMR based on your self-reported activity level to estimate your final TDEE. Be honest with your selection for the best results.

How to Use Your TDEE Results for Success

Once you have your TDEE, you can create a strategic nutrition plan. Remember, this number is an educated starting point, not a permanent rule.

For Weight Loss (Cutting): To lose fat, you must be in a calorie deficit (consuming fewer calories than your TDEE). A sustainable deficit is typically 15-20% below your TDEE, or about 500 calories, which promotes around 1 pound of fat loss per week while preserving muscle.
For Muscle Gain (Bulking): To build muscle, you need a calorie surplus (consuming more calories than your TDEE). A moderate surplus of 10-15%, or about 250-500 calories, is recommended to promote lean muscle growth while minimizing fat gain. This must be paired with adequate protein intake and resistance training.
For Maintenance: To maintain your current weight, simply aim to eat at your TDEE level. This is useful for taking a break from a diet or after you've reached your goal weight.

Beyond the Numbers: The Next Steps

An online calculator is a powerful tool, but it is still an estimation. The best way to confirm your TDEE is to monitor your results. Eat at your calculated maintenance calories for 2-3 weeks and track your body weight. If it remains stable, your number is accurate. If you gain or lose weight, adjust your daily intake by 100-200 calories and observe again. This feedback loop is the key to long-term success. For a complete dietary plan, use your TDEE results with our Macro Calculator to determine the optimal breakdown of protein, carbs, and fats.