TDEE Calculator

Determine your Total Daily Energy Expenditure including activity factors

Calculate Your TDEE

Sedentary

Little or no exercise, desk job

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Very Active

Hard exercise 6-7 days/week

Extra Active

Very hard exercise & physical job

Your Total Daily Energy Expenditure

0

calories per day

Basal Metabolic Rate (BMR): 0 calories

Your Energy Distribution

This chart shows how your energy expenditure is distributed throughout the day based on your activity level and personal data.

Related Calculators

Daily Calorie Needs

Calculate your daily calorie requirements

Macro Distribution

Find your ideal macronutrient balance

BMR Calculator

Calculate your Basal Metabolic Rate

Understanding TDEE: The Complete Guide

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It represents the sum of energy your body uses for all activities, from basic life-sustaining functions to intense physical exercise.

TDEE consists of several components:

  • Basal Metabolic Rate (BMR): The energy needed to maintain vital body functions at rest (60-70% of TDEE).
  • Thermic Effect of Food (TEF): Energy used to digest, absorb, and process nutrients (10% of TDEE).
  • Exercise Activity (EA): Energy expended during deliberate physical exercise.
  • Non-Exercise Activity Thermogenesis (NEAT): Energy used for everything else — fidgeting, walking, standing, etc.

Why Calculate Your TDEE?

Knowing your TDEE is essential for:

  • Maintaining your current weight
  • Creating an effective weight loss plan
  • Developing a strategic weight gain program
  • Optimizing athletic performance
  • Understanding your body's energy needs

How TDEE is Calculated

The calculation of TDEE follows a two-step process:

Step 1: Calculate BMR using the Mifflin-St Jeor Equation

For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Step 2: Apply Activity Multiplier

TDEE = BMR × Activity Multiplier

The activity multipliers are:

  • Sedentary (little or no exercise): 1.2
  • Lightly active (light exercise 1-3 days/week): 1.375
  • Moderately active (moderate exercise 3-5 days/week): 1.55
  • Very active (hard exercise 6-7 days/week): 1.725
  • Extra active (very hard exercise & physical job): 1.9

The Harris-Benedict equation is another common formula used to calculate BMR. While both formulas provide a close estimation, the Mifflin-St Jeor equation is generally considered more accurate for most people.

Applying Your TDEE Results

Once you know your TDEE, you can make informed decisions about your nutrition:

  • To maintain weight: Consume calories equal to your TDEE
  • To lose weight: Consume fewer calories than your TDEE (typically 500 calories less per day to lose 1 pound per week)
  • To gain weight: Consume more calories than your TDEE (typically 500 calories more per day to gain 1 pound per week)

Remember that these calculations provide estimates. Your actual energy needs may vary based on genetics, medical conditions, and other individual factors. Monitor your progress and adjust as needed.

Factors That Affect TDEE

  • Age: TDEE generally decreases with age due to loss of muscle mass and hormonal changes
  • Sex: Men typically have higher TDEE than women due to greater muscle mass
  • Body composition: Higher muscle mass increases TDEE
  • Physical activity: More activity increases TDEE
  • Hormones: Thyroid issues and other hormonal imbalances can affect TDEE
  • Environmental temperature: Extreme cold or heat can increase TDEE
  • Pregnancy and breastfeeding: These conditions increase TDEE

Related Tools

To further support your health and fitness journey, we recommend using these complementary calculators: