TDEE Calculator
Calculate your Total Daily Energy Expenditure.
How to Use the TDEE Calculator
- Enter your age: Your age affects your metabolic rate, with metabolism typically slowing as you get older.
- Select gender: Men and women have different metabolic rates due to differences in body composition and hormones.
- Input height and weight: These measurements are essential for calculating your Basal Metabolic Rate.
- Choose activity level: Select the option that best matches your typical daily activity and exercise routine.
- Review your results: The calculator provides your BMR, TDEE, and recommended calorie targets for various goals.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE calculations provide solid estimates within 10-15% accuracy for most people. Individual metabolic variations mean your actual TDEE may differ. Use the calculated value as a starting point and adjust based on real weight changes over several weeks.
Should I eat exactly my TDEE to maintain weight?
Eating at calculated TDEE should maintain current weight, though individual variations apply. Monitor weight trends over three to four weeks. If weight changes despite eating at calculated maintenance, adjust calorie intake by 100-200 calories and reassess.
How much below TDEE should I eat for weight loss?
Most people benefit from deficits between 300-500 calories below TDEE, producing steady weight loss of 0.5 to 1 pound weekly. Larger deficits accelerate initial weight loss but prove harder to maintain and may cause muscle loss or metabolic adaptation.
Does TDEE change as I lose weight?
Yes, TDEE decreases as body weight decreases because smaller bodies require fewer calories to function. Recalculate TDEE every 10-15 pounds lost to maintain accurate calorie targets. This explains why weight loss often slows over time even with consistent calorie intake.
Which activity level should I choose?
Most people overestimate activity levels. Choose sedentary if you work a desk job with minimal exercise. Light applies to occasional exercise one to three days weekly. Moderate fits regular exercise three to five days weekly. Only select active or very active if you train intensely six to seven days weekly.
Can I increase my TDEE?
Yes, building muscle through strength training increases BMR because muscle tissue burns more calories at rest than fat tissue. Increasing daily movement and exercise frequency raises TDEE. However, dramatic increases require substantial lifestyle changes sustained over months.
Understanding TDEE and Metabolism
Total Daily Energy Expenditure represents the total number of calories your body burns in a 24-hour period. This includes everything from basic bodily functions to intense physical activity. Understanding your TDEE helps you make informed decisions about nutrition, whether your goal involves losing weight, maintaining current weight, or building muscle mass.
Your TDEE consists of several components working together. Basal Metabolic Rate forms the foundation, representing calories burned at complete rest to maintain vital functions like breathing, circulation, cell production, and nutrient processing. BMR typically accounts for 60 to 75 percent of total daily calories burned, making it the largest component for most people.
Thermic Effect of Food describes calories burned during digestion, absorption, and processing of nutrients. This typically represents 10 percent of total calories consumed. Protein requires more energy to process than carbohydrates or fats, which explains why high-protein diets sometimes produce slightly higher metabolic rates.
Metabolism and Energy Balance
Basal Metabolic Rate
BMR represents calories burned maintaining basic life functions at rest. This includes breathing, circulation, cell production, and nutrient processing. BMR typically represents the largest portion of daily calorie burn.
Activity Multiplier
Activity multipliers account for calories burned through movement and exercise. Choosing an accurate activity level ensures TDEE calculations match real-world energy expenditure, producing reliable calorie targets.
Calorie Deficit
Creating a deficit below TDEE forces the body to use stored energy for fuel, resulting in weight loss. Moderate deficits of 300-500 calories produce sustainable weight loss while preserving muscle mass and energy.
Calorie Surplus
Eating above TDEE provides extra energy for muscle growth and recovery. Small surpluses of 200-300 calories support muscle gain while minimizing excess fat accumulation during training programs.
Related Calculators
Calorie Calculator
Calculate your daily calorie needs based on age, gender, height, weight, and activity level. Get personalized recommendations for weight loss, gain, or maintenance.
BMI Calculator
Free BMI calculator to determine your Body Mass Index and assess if your weight is in the healthy range. Supports both metric and imperial units with detailed health insights.
Macro Calculator
Free macro calculator to determine optimal protein, carbs, and fat distribution for your fitness goals.