TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand your complete daily calorie needs based on your activity level.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) plus additional calories burned through physical activity, exercise, and the thermic effect of food (digestion).
Understanding your TDEE is crucial for effective weight management, as it represents the number of calories you need to consume to maintain your current weight.
Components of TDEE
Your TDEE consists of several components:
- Basal Metabolic Rate (BMR): The calories your body needs at complete rest to maintain basic functions (60-70% of TDEE)
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily activities like walking, standing, fidgeting (15-30% of TDEE)
- Exercise Activity Thermogenesis (EAT): Calories burned during intentional exercise (5-10% of TDEE)
- Thermic Effect of Food (TEF): Calories burned digesting and processing food (10% of TDEE)
Activity Levels Explained
| Activity Level | Description | Activity Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | BMR × 1.2 |
| Lightly Active | Light exercise 1-3 days/week, active job (standing, walking) | BMR × 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6-7 days/week | BMR × 1.725 |
| Extremely Active | Very hard exercise, physical job or training twice a day | BMR × 1.9 |
Using TDEE for Weight Management
Once you know your TDEE, you can use it to create an effective weight management plan:
- Weight Maintenance: Consume calories equal to your TDEE
- Weight Loss: Consume fewer calories than your TDEE
- Mild weight loss (0.5 lb/week): TDEE - 250 calories
- Moderate weight loss (1 lb/week): TDEE - 500 calories
- Aggressive weight loss (2 lb/week): TDEE - 1000 calories (not recommended long-term)
- Weight Gain: Consume more calories than your TDEE
- Mild weight gain (0.5 lb/week): TDEE + 250 calories
- Moderate weight gain (1 lb/week): TDEE + 500 calories
Factors That Can Affect Your TDEE
- Age: TDEE typically decreases with age due to loss of muscle mass and hormonal changes
- Muscle Mass: More muscle increases BMR and TDEE
- Climate: Extreme temperatures can increase energy expenditure
- Stress: Chronic stress can affect metabolism and energy expenditure
- Sleep: Poor sleep can reduce BMR and affect hormones that regulate hunger
- Medical Conditions: Thyroid disorders, PCOS, and other conditions can affect metabolism
Adjusting Your TDEE Calculation
Remember that TDEE calculators provide estimates. To fine-tune your calorie needs:
- Track your calorie intake accurately for 2-3 weeks
- Monitor your weight changes during this period
- If your weight remains stable, the calories you're consuming represent your true TDEE
- If you're gaining or losing weight, adjust your estimated TDEE accordingly
- Remember that water weight fluctuations can mask true weight changes in the short term