TDEE Calculator

How This Calculator Works

  1. Step 1 Calculate BMR
  2. →
  3. Step 2 Select Activity Level
  4. →
  5. Step 3 Get TDEE

What is TDEE?

Total Daily Energy Expenditure (TDEE) includes all energy expenditure—basal metabolism, physical activity, digestion, and spontaneous movement. It’s the foundation for setting calorie goals tailored to your lifestyle.

TDEE is the total number of calories your body burns each day, including all activities such as exercise, work, and even digestion. TDEE is essential for setting calorie goals for weight maintenance, loss, or gain.

How is TDEE Calculated?

  1. Activity Multiplier Equation
    This is the most commonly used method in fitness calculators:
    TDEE = BMR × Activity Factor
    • The Activity Factor depends on your lifestyle and exercise habits.
    This method is simpler and widely used in apps and websites.
    BMR Calculation Used:
    Mifflin-St Jeor Equation
    Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
    Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
  2. Component-Based Equation
    This method breaks TDEE into four physiological components:
    TDEE = BMR + TEF + EEE + NEAT
    • BMR: Basal Metabolic Rate (energy used at rest)
    • TEF: Thermic Effect of Food (energy used to digest and absorb food)
    • EEE: Exercise Energy Expenditure (calories burned during workouts)
    • NEAT: Non-Exercise Activity Thermogenesis (calories burned from daily movement like walking, typing, cleaning)
    This approach is more granular and ideal for advanced tracking or research contexts.

Most online calculators, including this one, use the Activity Multiplier method for simplicity and reliability. Advanced users may track components separately for more precision.

Typical TDEE Composition Breakdown

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It's calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

BMR represents calories burned at rest. The activity multiplier adjusts for calories burned through physical activity and the thermic effect of food (TEF). Even sedentary lifestyles require this adjustment.

Pie chart showing TDEE composition: 70% BMR, 20% Physical Activity, 10% Thermic Effect of Food

Physical Activity includes both structured exercise (EAT: Exercise Activity Thermogenesis) and spontaneous movement (NEAT: Non-Exercise Activity Thermogenesis).

TEF is the Thermic Effect of Food (energy used to digest and absorb food).

BMR is Basal Metabolic Rate (energy used at rest).

Other includes minor components like adaptive thermogenesis.

For advanced tracking, NEAT and EAT can be separated. Toggle above to see a more detailed breakdown.

Activity Level Multipliers

Activity Level, Multiplier, and Description
Level Multiplier Description
Sedentary 1.2 Little or no exercise, desk job
Lightly active 1.375 Light exercise 1–3 days/week
Moderately active 1.55 Moderate exercise 3–5 days/week
Very active 1.725 Hard exercise 6–7 days/week
Extra active 1.9 Very intense training or physical job

What Affects TDEE?

  • Muscle mass: More muscle increases calorie burn.
  • Age: Metabolism slows with age.
  • Genetics: Some people naturally burn more or fewer calories.
  • Hormones: Thyroid and other hormones impact metabolism.
  • Stress: Chronic stress can affect energy expenditure.
  • Sleep: Poor sleep may lower TDEE.
  • Medications: Some drugs increase or decrease metabolism.
  • Health conditions: Illnesses and disorders can impact calorie needs.

Limitations of TDEE Calculators

  • TDEE calculators provide estimates based on formulas and activity multipliers; actual needs may vary.
  • They do not account for all individual differences such as genetics, metabolism, or medical conditions.
  • Activity levels are self-reported and may be over- or underestimated.
  • Results may be less accurate for athletes, older adults, pregnant individuals, or those with atypical body compositions.
  • Calorie needs can change due to illness, stress, medications, or lifestyle changes.

Frequently Asked Questions (FAQ)

TDEE is an estimate based on formulas and self-reported activity. It’s useful for planning but may vary due to individual metabolism and lifestyle factors.

Recalculate your TDEE when your weight, activity level, or lifestyle changes significantly. This ensures your calorie goals remain accurate.

Use your TDEE to set calorie goals: eat at TDEE for maintenance, 300–500 kcal less for weight loss, or 300–500 kcal more for weight gain.

Yes, TDEE includes calories burned from all activities, including exercise, work, and daily movement. It provides a complete picture of your daily energy needs.

References

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