Total Daily Energy Expenditure (TDEE) Calculator
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with the energy used during physical activity and the thermic effect of food. Unlike BMR, which only accounts for calories burned at rest, TDEE gives you a complete picture of your daily caloric needs based on your lifestyle.
Knowing your TDEE is essential for achieving any body composition goal. To lose weight, you need to consume fewer calories than your TDEE; to gain weight or build muscle, you need to eat more. Activity levels are categorized from sedentary to extremely active, and even small changes in daily activity can significantly impact your TDEE. Accurate TDEE estimation helps you avoid both undereating and overeating.
How it works
TDEE = BMR × Activity Factor, where activity factors range from 1.2 (sedentary) to 1.9 (extremely active). BMR is calculated using the Mifflin-St Jeor equation: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + s.
Use cases
- Creating calorie deficit or surplus plans for weight management
- Adjusting nutrition based on changes in exercise routine
- Planning meal prep with accurate daily calorie targets
- Understanding how different activity levels affect caloric needs
Frequently asked questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, combining your BMR with physical activity and the thermic effect of food. It is calculated as TDEE = BMR × Activity Factor, where BMR comes from the Mifflin-St Jeor equation and the factor ranges from 1.2 to 1.9. For example, a BMR of 1780 kcal with moderate activity (factor 1.55) gives a TDEE of about 2759 kcal.
Which activity factor should I choose?
Use 1.2 if you are sedentary (desk job, little exercise), 1.375 for light exercise 1–3 days a week, 1.55 for moderate exercise 3–5 days, 1.725 for hard exercise 6–7 days, and 1.9 for extremely active lifestyles or physical jobs. Most people overestimate their activity level, so when in doubt pick the lower factor and adjust based on real-world results.
How many calories below my TDEE should I eat to lose weight?
A common approach is a deficit of about 500 kcal per day, which corresponds to roughly 0.45 kg (1 lb) of fat per week, since 1 kg of body fat stores approximately 7700 kcal. Larger deficits speed up loss but increase the risk of muscle loss and fatigue. Consult a dietitian or physician before starting an aggressive deficit, especially if you have any health conditions.
What is the difference between TDEE and BMR?
BMR is only the energy your body uses at complete rest for vital functions, while TDEE adds everything else: exercise, daily movement, and digesting food. BMR typically accounts for 60–75% of TDEE. Diet planning should use TDEE, because eating at BMR level would already put most people in a significant deficit.
Why am I not losing weight eating below my calculated TDEE?
TDEE formulas are estimates — individual metabolism, inaccurate food logging, and overestimated activity levels are the most common explanations. Your TDEE also drops as you lose weight, so recalculate every 4–5 kg. Track your intake precisely for a few weeks and adjust the target based on actual weight change rather than the initial estimate.