Health

TDEE Calculator

Calculate Your Total Daily Energy Expenditure

Your Total Daily Energy Expenditure (TDEE) represents the complete number of calories your body burns in a 24-hour period, including resting metabolism, physical activity, and food digestion. This calculator provides an accurate estimate of your TDEE using scientifically validated formulas, helping you establish calorie targets for maintaining, losing, or gaining weight.

Try an Example

Pick a scenario to see how the calculator works, then adjust the values

Maintain Weight

A 30-year-old male maintaining weight with moderate activity.

Key values: 75 kg, 175 cm · Moderately active · Balanced macros

Weight Loss Plan

A moderately active person aiming to lose 0.5 kg per week.

Key values: 85 kg target 75 kg · 0.5 kg/week deficit · High protein diet

Muscle Gain

A lean individual looking to gain 0.5 kg per week.

Key values: 65 kg target 75 kg · 0.5 kg/week surplus · Balanced macros

Documentation

This calculator is also known as TDEE Calculator.

Read the complete guide

Understanding TDEE and Its Components

Your Total Daily Energy Expenditure consists of several distinct components:

BMR (Basal Metabolic Rate): Calories burned at complete rest for basic bodily functions (60-70% of TDEE)
TEF (Thermic Effect of Food): Energy used to digest, absorb, and process nutrients (10% of TDEE)
NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily movement like walking, standing, fidgeting (15-30% of TDEE)
EAT (Exercise Activity Thermogenesis): Energy expended during intentional exercise (Variable %)

Activity Multipliers Explained

Your activity level significantly impacts your daily calorie needs:

Category	Value
Sedentary (1.2)	Office job, minimal exercise, <5,000 steps/day
Lightly Active (1.375)	Light exercise 1-3 days/week, 5,000-7,500 steps/day
Moderately Active (1.55)	Moderate exercise 3-5 days/week, 7,500-10,000 steps/day
Very Active (1.725)	Hard exercise 6-7 days/week, 10,000-12,500 steps/day
Extremely Active (1.9)	Physical job plus 2x daily training, >12,500 steps/day

Examples

Athletic Performance Optimization

James, a 28-year-old recreational runner training for a half marathon, needed to determine his caloric needs to support his training.

The calculator determined James's BMR to be 1,745 calories and his TDEE to be 3,010 calories. Based on his half marathon training goals, the calculator recommended a slight caloric surplus of 200-300 calories on training days, with a macronutrient profile emphasizing carbohydrates (55%), protein (25%), and fats (20%).

Key takeaway: Understanding your TDEE allows you to precisely fuel your body for training demands, optimizing both performance and recovery.

Applying Your TDEE Results

Now that you know your TDEE, here are science-based strategies to optimize your nutrition:

Track your actual calorie intake for 2 weeks alongside weight changes to validate your TDEE estimate
Adjust your calories up or down by 5-10% based on your body's response and goals
For fat loss phases, create a deficit primarily through diet, not by adding excessive exercise
During high-volume training blocks, concentrate additional calories around your workouts
Reassess your TDEE every 4-8 weeks or after significant body composition changes

Frequently Asked Questions about TDEE Calculator

Why might my TDEE change over time?

Your TDEE can change due to several factors: age (metabolism typically decreases by 1-2% per decade after age 20), muscle mass changes (more muscle increases BMR), significant weight loss (can reduce BMR by 10-15%), training adaptation (body becomes more efficient), seasonal variation (some people burn more calories in colder weather), and hormonal fluctuations.

Which formula is most accurate for calculating TDEE?

No single formula is perfect for everyone. Mifflin-St Jeor is generally considered the most accurate for most people. Katch-McArdle may be better for leaner, muscular individuals since it accounts for body composition. For athletes, the Cunningham formula often provides good estimates. The best approach is to use the calculator as a starting point, then monitor and adjust based on your results.

How should I adjust my TDEE for specific fitness goals?

For weight maintenance, consume calories equal to your TDEE. For weight loss, create a deficit of 10-20% below TDEE (typically 500 calories/day for 1 pound weekly loss). For muscle gain, add 10-15% above TDEE (250-500 calories/day). Athletes during intense training phases may need 20-30% above TDEE. Always adjust these recommendations based on your individual response.