TDEE Calculator - Calculate Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) based on BMR and activity level to determine daily calorie needs for weight management
TDEE Calculator
Your TDEE Results
What is TDEE (Total Daily Energy Expenditure)?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and all physical activities. It represents your complete daily calorie needs.
TDEE components include:
- BMR (60-75%) - Calories for basic bodily functions
- Physical Activity (15-30%) - Exercise and sports
- NEAT (15-20%) - Non-exercise activity thermogenesis
- TEF (8-10%) - Thermic effect of food digestion
How TDEE Calculator Works
The calculation uses the Mifflin-St Jeor equation for BMR:
Then: TDEE = BMR × Activity Factor
Activity factors range from 1.2 (sedentary) to 1.9 (extremely active).
Understanding Your TDEE Results
BMR vs TDEE
BMR is your resting metabolism. TDEE includes all daily activities and exercise.
Activity Levels
Choose your activity level honestly for accurate results. Overestimating leads to weight gain.
How to Use This TDEE Calculator
Enter Basic Info
Input your age, gender, weight, and height
Select Activity Level
Choose your typical weekly activity level
Get Your TDEE
View your daily calorie needs and goals
Plan Your Diet
Use results for weight loss, gain, or maintenance
Benefits of Knowing Your TDEE
- • Weight Management: Set accurate calorie targets for your goals.
- • Nutrition Planning: Plan meals and portions based on your needs.
- • Fitness Goals: Fuel your workouts and recovery properly.
- • Health Optimization: Avoid under or overeating for better health.
Factors That Affect Your TDEE
1. Body Composition
More muscle mass increases your BMR and TDEE significantly.
2. Activity Level
Exercise, daily movement, and job activity greatly impact TDEE.
3. Age and Gender
Metabolism typically decreases with age, and men generally have higher TDEE.
Frequently Asked Questions (FAQ)
Q: What is TDEE and why is it important?
A: TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate and physical activity. It's important for weight management, fitness goals, and understanding your daily calorie needs.
Q: How accurate is the TDEE calculator?
A: TDEE calculators provide estimates based on established formulas like Mifflin-St Jeor. Individual results may vary due to factors like genetics, muscle mass, and metabolic efficiency. Use it as a starting point and adjust based on real-world results.
Q: What's the difference between BMR and TDEE?
A: BMR (Basal Metabolic Rate) is the calories you burn at rest for basic bodily functions. TDEE includes BMR plus calories burned through physical activity, exercise, and daily movement.
Q: How do I use TDEE for weight loss or gain?
A: For weight loss, eat 300-500 calories below your TDEE. For weight gain, eat 300-500 calories above your TDEE. For maintenance, eat at your TDEE level. Adjust based on your progress and goals.