Total Daily Energy Expenditure (TDEE) Calculator
Calculate your TDEE — the total calories your body burns daily including BMR, physical activity, and thermic effect of food. TDEE is the foundation of any weight management plan.
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⚠️For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day. It includes BMR (60-70%), physical activity (15-30%), and thermic effect of food (~10%). The Mifflin-St Jeor equation is the gold standard for BMR. TDEE is the foundation of any weight management plan.
Sources: Mifflin-St Jeor (1990), Harris-Benedict, Academy of Nutrition and Dietetics.
Key Takeaways
- • BMR accounts for 60-70% of daily calorie burn
- • Mifflin-St Jeor is most accurate for general population
- • 500-calorie deficit ≈ 0.5 kg (1 lb) fat loss per week
- • Recalculate every 4-6 weeks or when weight changes 5+ lbs
Did You Know?
How Does TDEE Work?
BMR Calculation
Mifflin-St Jeor: Men: (10×weight) + (6.25×height) - (5×age) + 5. Women: (10×weight) + (6.25×height) - (5×age) - 161. Weight in kg, height in cm.
Activity Multipliers
Sedentary 1.2, Light 1.375, Moderate 1.55, Very Active 1.725, Extra Active 1.9, Athlete 2.1.
Target Calories
Weight loss: TDEE - 500. Muscle gain: TDEE + 300. Maintenance: TDEE.
Expert Tips
Activity Level Comparison
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little/no exercise |
| Light | 1.375 | 1-3 days/week |
| Moderate | 1.55 | 3-5 days/week |
| Very Active | 1.725 | 6-7 days/week |
| Athlete | 2.1 | Daily intense |
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, including BMR, physical activity, and thermic effect of food. It's the foundation for weight management.
How is TDEE calculated?
TDEE = BMR × Activity Factor. BMR uses the Mifflin-St Jeor equation (weight in kg, height in cm). Activity factors range from 1.2 (sedentary) to 2.1 (athlete).
What percentage of TDEE is BMR?
BMR accounts for 60-70% of total daily expenditure. Activity contributes 15-30%, and thermic effect of food (TEF) ~10%.
How accurate is the TDEE calculator?
Estimates are within ±10% for most people. Individual variation exists due to genetics, NEAT, and metabolic adaptation. Use as a starting point and adjust based on results.
Should I eat below or above TDEE to lose weight?
Eat 300-500 calories below TDEE for fat loss. A 500-calorie daily deficit yields ~0.5 kg (1 lb) per week. Avoid very high deficits to preserve muscle.
Can TDEE change over time?
Yes. Weight loss, muscle gain, age, and activity changes affect TDEE. Recalculate every 4-6 weeks or when weight changes by 5+ lbs.
Key Statistics
Official Data Sources
⚠️ Disclaimer: This calculator is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider or registered dietitian for personalized nutrition guidance. Not medical advice.