TDEE Calculator
About TDEE Calculator
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, combining your Basal Metabolic Rate with the energy used for physical activity and the thermic effect of food. TDEE is the single most important number for weight management because it represents your maintenance calories. Eat above TDEE and you gain weight; eat below it and you lose weight. Understanding your TDEE removes guesswork from diet planning and helps you set realistic calorie targets whether your goal is fat loss, muscle gain, or body recomposition.
How TDEE Is Calculated
TDEE is calculated by multiplying your BMR by an activity factor: Sedentary (little/no exercise): BMR x 1.2, Lightly active (1-3 days/week): BMR x 1.375, Moderately active (3-5 days/week): BMR x 1.55, Very active (6-7 days/week): BMR x 1.725, Extremely active (athlete/physical job): BMR x 1.9. These multipliers were derived from doubly-labeled water studies that measured actual energy expenditure in free-living individuals.
How to Use This Calculator
Enter your age, gender, height, weight, and select your activity level from the dropdown menu. Be honest about your activity level since overestimating leads to eating too much. The calculator displays your TDEE along with recommended calorie targets for different goals: aggressive fat loss (25% deficit), moderate fat loss (20% deficit), mild fat loss (10% deficit), maintenance, and lean bulk (10% surplus).
Frequently Asked Questions
How accurate is the TDEE calculation?
Formula-based TDEE estimates are typically within 10% of actual expenditure. Use the result as a starting point and adjust based on real-world results over 2-3 weeks. If your weight is stable, you have found your true maintenance.
What activity level should I choose?
Choose based on your average week. If you exercise 3-4 times per week for 45-60 minutes, moderately active is appropriate. Consider your entire day including your job. A construction worker who also exercises is very active or extremely active.
How many calories should I cut for weight loss?
A 500-calorie daily deficit produces approximately 1 pound of fat loss per week. Most experts recommend a 10-25% reduction from TDEE depending on how aggressive you want to be. Larger deficits risk muscle loss and metabolic adaptation.
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