TDEE Calculator - Total Daily Energy Expenditure
Calculate your daily calorie needs based on your activity level and goals
Back to FFMI CalculatorYour Information
Your FFMI helps us calculate more accurate protein requirements
Your Results
BMR
calories/day
TDEE
calories/day
Your Goal
Daily Calorie Target
0 calories
Macronutrient Breakdown
Protein needs are adjusted based on your FFMI level. Higher FFMI = more protein for muscle maintenance.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes all energy used for basic bodily functions (breathing, circulation, cell production), physical activity, and the energy required to digest food.
Understanding your TDEE is crucial for any fitness goal, whether you want to lose fat, build muscle, or maintain your current weight. It provides the foundation for calculating how many calories you should eat each day.
Components of TDEE
BMR (60-70%)
Basal Metabolic Rate - The calories your body burns at complete rest just to keep you alive. This includes breathing, blood circulation, brain function, and cell repair. BMR is the largest component of TDEE.
TEF (10%)
Thermic Effect of Food - The energy used to digest, absorb, and metabolize the food you eat. Protein has the highest thermic effect (20-30%), followed by carbs (5-10%) and fats (0-3%).
EAT (15-30%)
Exercise Activity Thermogenesis - Calories burned through intentional exercise like weight training, running, swimming, or any structured workout routine.
NEAT (15-50%)
Non-Exercise Activity Thermogenesis - All movement that is not intentional exercise: walking, typing, fidgeting, standing, household chores. This varies greatly between individuals.
How We Calculate Your TDEE
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in most individuals according to the American Dietetic Association.
Mifflin-St Jeor Equation:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
We then multiply your BMR by an activity factor based on your weekly exercise habits:
- Sedentary: BMR × 1.2 (little or no exercise)
- Lightly Active: BMR × 1.375 (light exercise 1-3 days/week)
- Moderately Active: BMR × 1.55 (moderate exercise 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise 6-7 days/week)
- Extremely Active: BMR × 1.9 (very hard exercise, physical job)
Using TDEE for Your Goals
Fat Loss
Eat 300-500 calories below your TDEE. A 500 calorie deficit equals approximately 1 pound of fat loss per week.
- • Mild deficit: TDEE - 250 cal
- • Moderate deficit: TDEE - 500 cal
- • Aggressive deficit: TDEE - 750 cal
Maintenance
Eat at or near your TDEE to maintain your current weight. This is ideal for body recomposition.
- • Focus on protein intake
- • Prioritize strength training
- • Monitor body composition
Muscle Gain
Eat 300-500 calories above your TDEE to support muscle growth while minimizing fat gain.
- • Lean bulk: TDEE + 200-300 cal
- • Standard bulk: TDEE + 300-500 cal
- • Aggressive bulk: TDEE + 500+ cal
Important Considerations
TDEE is an Estimate
All TDEE calculators provide estimates. Your actual energy expenditure may vary by 10-15%. Use your results as a starting point and adjust based on real-world results.
Track and Adjust
Monitor your weight for 2-3 weeks while eating at your calculated calories. If your weight is not changing as expected, adjust your intake by 100-200 calories.
TDEE Changes Over Time
As your weight, muscle mass, age, or activity level changes, so does your TDEE. Recalculate every 10-15 pounds of weight change or every few months.
Be Honest About Activity
Most people overestimate their activity level. If in doubt, choose one level lower. A desk job with 3-4 gym sessions per week is typically moderate at most.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest to maintain vital functions. TDEE (Total Daily Energy Expenditure) includes BMR plus all additional calories burned through daily activities, exercise, and food digestion. TDEE is always higher than BMR.
How accurate is the TDEE calculator?
TDEE calculators typically provide estimates within 10-15% of actual expenditure for most people. The Mifflin-St Jeor equation we use is considered the most accurate formula for the general population. However, individual factors like genetics, hormones, and body composition can affect accuracy.
Should I eat my TDEE to lose weight?
No. To lose weight, you need to eat fewer calories than your TDEE (calorie deficit). A deficit of 500 calories per day typically results in about 1 pound of fat loss per week. Your TDEE is your maintenance level - eating at this amount maintains your current weight.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever your weight changes by more than 10-15 pounds, when your activity level significantly changes, or every 2-3 months during an active diet phase. As you lose weight, your TDEE decreases, which is why weight loss often slows over time.
Why do I need to know my TDEE for muscle building?
Building muscle requires a calorie surplus (eating more than your TDEE) along with adequate protein and resistance training. Knowing your TDEE helps you determine exactly how many extra calories you need to support muscle growth without gaining excessive fat.
Medical Disclaimer
This calculator provides estimates for informational purposes only. It is not medical advice. The results should not be used as a substitute for professional medical guidance. Before making significant changes to your diet or exercise routine, consult with a qualified healthcare professional, registered dietitian, or certified fitness trainer.