TDEE Calculator

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.

Components of TDEE

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.

Non-Exercise Activity Thermogenesis includes all movement outside structured exercise, from fidgeting and maintaining posture to walking between rooms and doing household chores. NEAT varies dramatically between individuals and can account for several hundred calories daily. Physical activity from structured exercise rounds out TDEE, varying widely based on frequency, intensity, and duration of workouts.

Activity Level Definitions

Accurately assessing your activity level proves critical for calculating meaningful TDEE numbers. Sedentary describes people with desk jobs who perform minimal physical activity beyond basic daily movement. Light activity includes jobs requiring standing or walking, plus light exercise one to three days weekly. This might include casual walking, light yoga, or recreational activities performed occasionally.

Moderate activity applies to people exercising three to five days weekly with moderate intensity workouts like jogging, cycling, or strength training. Active individuals exercise six to seven days weekly or have physically demanding jobs requiring constant movement. Very active describes intense daily training or extremely physical occupations like construction work or professional athletics.

Most people overestimate their activity level. If your goal involves weight loss and progress stalls, consider selecting a lower activity level. Brief gym sessions three times weekly while working a desk job typically falls into the light or moderate category, not active or very active. Be honest about actual activity patterns rather than aspirational ones.

Using TDEE for Weight Management

Creating a calorie deficit below your TDEE leads to weight loss. A deficit of 500 calories daily typically produces one pound of weight loss weekly, since one pound of body fat contains approximately 3,500 calories. Larger deficits accelerate weight loss but may prove difficult to maintain and can lead to muscle loss, hormonal disruptions, and metabolic slowdown.

Moderate deficits of 300 to 500 calories work well for most people, producing steady weight loss while preserving muscle mass and energy levels. Aggressive deficits exceeding 750 calories daily should only be used under medical supervision and typically only for people with significant weight to lose. Gradual, sustainable changes produce better long-term results than extreme restrictions.

Building muscle requires eating above your TDEE to provide energy for training and tissue growth. Small surpluses of 200 to 300 calories support muscle gain while minimizing fat accumulation. Larger surpluses increase muscle gain slightly but add substantially more body fat. Patient, consistent approaches produce better body composition results than aggressive bulking phases.

Factors Affecting TDEE

Several factors beyond the calculator inputs influence actual TDEE. Genetics play a role in metabolic efficiency, with some people naturally burning more calories at rest than others of similar size and activity level. Hormone levels, particularly thyroid hormones, significantly impact metabolic rate. Medical conditions affecting hormones may require adjustments to calculated TDEE values.

Body composition matters beyond simple weight. Muscle tissue burns more calories at rest than fat tissue, meaning two people of identical weight but different muscle mass have different metabolic rates. Regular strength training helps maintain or increase muscle mass, supporting higher TDEE values even during calorie restriction.

Sleep quality and quantity affect metabolic function. Poor sleep disrupts hunger hormones, increases cravings, and can slightly reduce metabolic rate. Stress produces cortisol elevation, which influences fat storage patterns and appetite regulation. Managing sleep and stress supports accurate TDEE predictions and better weight management results.

Adjusting for Real-World Results

TDEE calculations provide estimates, not exact measurements. Individual variations mean your actual TDEE might differ from calculated values by 10 to 15 percent. Use calculated TDEE as a starting point, then monitor weight changes over several weeks. If weight remains stable eating at calculated maintenance calories, the estimate proves accurate. If weight increases or decreases, actual TDEE differs from the calculation.

Track weight consistently using the same scale at the same time of day, preferably first thing in the morning after using the bathroom. Weight fluctuates daily due to water retention, food volume, and hormonal changes. Weekly or biweekly averages provide more meaningful information than daily weigh-ins. Look for trends over three to four weeks before making calorie adjustments.

When adjustments become necessary, make small changes of 100 to 200 calories and evaluate results over several weeks. Large sudden changes make it difficult to determine what worked. If weight loss stalls after initial success, you may need to recalculate TDEE based on new body weight or adjust activity level selections. Metabolic adaptation can reduce TDEE slightly during extended calorie restriction, though the effect is often smaller than people expect.