TDEE Calculator
Total Daily Energy Expenditure: Your maintenance calories.
Weight Loss
1479 kcal
-0.5kg per week
Weight Gain
2479 kcal
+0.5kg per week
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation of the total number of calories your body burns in a 24-hour period. It is the most critical number to know when planning a diet, as it represents your "maintenance calories"—the amount of energy required to keep your body weight stable.
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then applying an activity multiplier based on your lifestyle and exercise habits. This comprehensive approach accounts for both your resting energy needs and the energy burned during daily movement.
The Components of TDEE
- BMR: Energy burned at rest for vital functions.
- TEF: Energy used to digest and process the food you eat.
- EAT: Exercise Activity Thermogenesis (planned workouts).
- NEAT: Non-Exercise Activity Thermogenesis (walking, fidgeting, standing).
Activity Multipliers Explained
Choosing the right activity level is essential for an accurate TDEE. Many people tend to overestimate their activity level; if you're unsure, it's often safer to choose one level lower.
- Sedentary: Desk job, little to no exercise (BMR x 1.2).
- Lightly Active: Light exercise 1-3 days/week (BMR x 1.375).
- Moderately Active: Moderate exercise 3-5 days/week (BMR x 1.55).
- Very Active: Hard exercise 6-7 days/week (BMR x 1.725).
- Extra Active: Physical job or 2x training (BMR x 1.9).
Adjusting for Your Goals
Once you have your TDEE, you can adjust your intake based on your goals. For fat loss, a deficit of 15-20% below TDEE is usually sustainable. For muscle gain, a surplus of 5-10% above TDEE is recommended to support growth while minimizing fat gain.
How to Use
Master your maintenance calories with our step-by-step guide:
- Enter Core Metrics: Input your age, biological gender, current weight (kg), and height (cm). Accuracy here is vital for the underlying BMR calculation.
- Select Activity Level: Be honest about your daily movement. Consider your job and your weekly workout frequency when choosing from the dropdown.
- Review TDEE Results: Observe your maintenance calories and the weekly breakdown.
- Check Goal Targets: Look at the "Weight Loss" and "Weight Gain" cards to see recommended daily calorie targets for a 0.5kg per week change.
Frequently Asked Questions
How accurate is this TDEE estimate?
While the Mifflin-St Jeor equation is highly respected, TDEE is still an estimate. Individual variation in metabolism, hormonal health, and NEAT can shift your actual maintenance calories. Use this as a starting point and adjust based on weight trends over 2-3 weeks.
Why did my TDEE decrease as I lost weight?
As you lose weight, your body requires less energy to move and maintain its smaller mass. This is why it's important to recalculate your TDEE every 2-5kg of weight change to ensure you stay on track with your goals.
Does muscle mass affect TDEE?
Absolutely. Muscle tissue is more metabolically active than fat tissue. Increasing your lean muscle mass will raise your BMR, which in turn increases your TDEE, allowing you to eat more while maintaining your weight.
Should I eat more on workout days?
TDEE is designed to be an average daily intake. However, some people prefer "calorie cycling"—eating more on workout days and less on rest days. As long as your weekly average matches your goal, both methods are effective.