TDEE Calculator
Calculate your Total Daily Energy Expenditure to determine your daily calorie needs for weight maintenance, loss, or gain
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Understanding Your TDEE: Total Daily Energy Expenditure
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including all activities. This value is crucial for managing your weight effectively.
TDEE is calculated by combining your Basal Metabolic Rate (BMR) - the calories your body needs at rest to maintain vital functions - and the calories burned through physical activity and digestion of food.
To maintain your current weight, consume calories equal to your TDEE. For weight loss, create a calorie deficit by consuming 300-500 calories below your TDEE. For weight gain, consume 300-500 calories above your TDEE.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for calculating BMR in most individuals. Your TDEE is then calculated by multiplying your BMR by an activity factor that represents your daily physical activity level.
Frequently Asked Questions
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day through all activities - from breathing and digesting food to exercising. Knowing your TDEE is essential for weight management because it tells you how many calories you need to maintain your current weight. To lose weight, you need to consume fewer calories than your TDEE, and to gain weight, you need to consume more.
Our calculator uses the Mifflin-St Jeor equation, which is currently considered the most accurate formula for calculating BMR (Basal Metabolic Rate). The TDEE calculation then applies scientifically validated activity multipliers to estimate your total daily energy expenditure. While it provides a good estimate for most people, individual variations in metabolism may cause actual calorie needs to differ by 10-15%. We recommend using the results as a starting point and adjusting based on your actual progress.
You should recalculate your TDEE whenever your weight changes by more than 4-5 kg (10 pounds), or if your activity level significantly changes. If you're actively trying to lose or gain weight, recalculating every 4-6 weeks is recommended. Remember that as you lose weight, your TDEE decreases, meaning you'll need to adjust your calorie intake to continue making progress.
BMR (Basal Metabolic Rate) represents the number of calories your body needs to perform basic life-sustaining functions while at complete rest. TDEE (Total Daily Energy Expenditure) includes your BMR plus all additional calories burned through daily activities and exercise. In simple terms, BMR is your metabolic rate at rest, while TDEE is your total daily calorie burn including all activities.
To lose weight effectively, create a calorie deficit by consuming 300-500 calories less than your TDEE each day. This typically results in a weight loss of 0.5-1 kg (1-2 pounds) per week. It's important not to create too large of a deficit, as this can lead to muscle loss and metabolic slowdown. Combine your calorie deficit with regular exercise, particularly strength training, to preserve muscle mass while losing fat.