TDEE Calculator
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Total Daily Energy Expenditure (TDEE) estimates how many calories you burn per day when you combine your Basal Metabolic Rate (BMR) with your typical physical activity. Knowing your TDEE helps you set accurate calorie targets for weight maintenance, fat loss, or muscle gain. This version calculates BMR inline (Mifflin–St Jeor) from your age, sex, height, and weight, then multiplies by an activity factor to estimate daily calorie needs.
TDEE formula (simple)
TDEE = BMR × Activity Factor
- Sedentary (1.2): Little to no exercise; desk‑based most of the day.
- Lightly active (1.375): Light exercise 1–3 days/week or ~6–8k steps/day.
- Moderately active (1.55): Moderate exercise 3–5 days/week or ~8–12k steps/day.
- Very active (1.725): Hard exercise 6–7 days/week, physical job, or frequent sports.
- Extra active (1.9): Heavy training and a very active job (e.g., manual labor + sports).
What your number means
- Maintenance: Eat around your TDEE to keep body weight stable.
- Fat loss: Aim for a ~10–20% calorie deficit (commonly 250–500 kcal/day).
- Muscle gain: Aim for a small surplus (~5–10%, often 250–300 kcal/day).
Accuracy tips & limitations
- TDEE is an estimate. Track weight/measurements for 2–3 weeks and adjust intake by ~100–200 kcal as needed.
- Changes in body weight, muscle mass, NEAT (daily movement), and training volume will shift your TDEE—recalculate after notable changes.
- Choose the lowest activity level that truly fits your lifestyle to avoid overestimating calories.
FAQ
- What is TDEE? TDEE (Total Daily Energy Expenditure) is your total daily calorie burn, including resting metabolism (BMR) plus activity.
- How is TDEE calculated? By multiplying your BMR by an activity factor (1.2–1.9) that reflects your weekly movement and training.
- Which BMR equation is used? We use the Mifflin–St Jeor equation for most people.
- How accurate is this? It’s a well‑researched starting point. Validate by tracking body weight and adjusting calories based on real‑world changes.
- How often should I recalculate TDEE? Recheck after significant changes in body weight (±2–3 kg), activity level, or training volume.
- Does TDEE include exercise calories? Yes. The activity factor accounts for typical weekly training and general movement.
- Can I use TDEE for weight loss or bulking? Yes. Set a deficit for fat loss or a modest surplus for muscle gain, then plan macros with the Macros Calculator.
Disclaimer
The tools provided on this site are intended for educational and informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have about a medical condition. If you think you may have a medical emergency, call your local emergency number immediately.
Equations are intended for adults and provide estimates that may not apply to children, pregnant or breastfeeding individuals, or certain medical conditions.