TDEE Calculator
Total Daily Energy Expenditure — calories burned per day
Daily Calories Burned (TDEE)
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Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) plus all physical activity. It is the most important number for setting your calorie target.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest — just to keep organs functioning. TDEE multiplies your BMR by an activity factor (1.2–1.9) to account for movement. TDEE is what you actually burn in a day.
How accurate is TDEE?
The Mifflin-St Jeor formula is accurate to within 10% for most people. Activity multipliers are the biggest source of error — most people underestimate their activity. For precision, track food and weight for 2+ weeks and adjust.
Should I eat at my TDEE?
Eating at your TDEE maintains your current weight. Eat 500 cal below TDEE to lose ~1 lb/week. Eat 500 cal above to gain ~1 lb/week. These are estimates; actual results vary by individual metabolism.
Why does TDEE change over time?
As you lose weight, your BMR decreases because there is less body mass to maintain. Gaining muscle increases TDEE since muscle is metabolically active. Recalculate every 4–8 weeks or after significant body composition changes.
Activity Multipliers Explained
1.2 — Sedentary
Office work, minimal movement
1.375 — Light
1–3 gym sessions per week
1.55 — Moderate
3–5 gym sessions per week
1.725 — Very active
6–7 days/week hard training
1.9 — Extra active
Physical labor + daily training
Calorie Targets by Goal
What is TDEE and Why Does It Matter?
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns every single day. It is the foundation of any nutrition plan — whether you want to lose fat, build muscle, or simply stay at your current weight.
Eating at your TDEE maintains weight. Eating below it creates a deficit (fat loss). Eating above it creates a surplus (weight gain). Everything else in nutrition — macros, meal timing, supplements — matters far less than this single number.
TDEE Components
BMR (60–70%)
Basal Metabolic Rate — calories burned at rest for basic organ function. Largest component.
NEAT (15–30%)
Non-Exercise Activity Thermogenesis — calories from daily movement (walking, fidgeting, housework).
EAT (5–10%)
Exercise Activity Thermogenesis — calories burned during deliberate exercise.
TEF (8–10%)
Thermic Effect of Food — calories burned digesting and processing food. Protein has the highest TEF (~25%).
How to Use Your TDEE for Fat Loss
Create a calorie deficit by eating less than your TDEE. A 500 cal/day deficit leads to approximately 1 lb of fat loss per week (since 1 lb ≈ 3,500 calories). However, as you lose weight, your TDEE decreases — this is why fat loss often plateaus.
To break a plateau: either reduce calories further, increase activity (raising TDEE), or take a short diet break to restore leptin levels. Most people find the sweet spot at a 20–25% calorie deficit from TDEE.