TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn per day based on your activity level.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including all physical activities. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor that reflects your lifestyle.
How TDEE is Calculated
TDEE = BMR × Activity Factor
First, we calculate your BMR using the Mifflin-St Jeor formula, which is the most accurate formula for most people. Then we multiply it by your activity level.
Activity Level Multipliers
- Sedentary (1.2): Little to no exercise, desk job
- Lightly Active (1.375): Light exercise 1-3 days per week
- Moderately Active (1.55): Moderate exercise 3-5 days per week
- Very Active (1.725): Hard exercise 6-7 days per week
- Extra Active (1.9): Professional athlete or very physical job
Why TDEE Matters
Knowing your TDEE is crucial for any fitness goal. Eat at your TDEE to maintain weight, below it to lose weight, or above it to gain muscle. It's the foundation of all diet planning.
Using Your TDEE Results
For Weight Loss
Create a calorie deficit by eating 500 calories below your TDEE to lose about 0.5 kg (1 lb) per week. Never go below 1200 calories (women) or 1500 calories (men).
For Weight Maintenance
Eat at your TDEE to maintain your current weight. This is your body's equilibrium point where calories in equals calories out.
For Muscle Gain
Eat 250-500 calories above your TDEE combined with strength training. Focus on protein intake (1.6-2.2g per kg bodyweight) for optimal muscle growth.
Factors Affecting TDEE
- Age: Metabolism slows with age due to muscle loss
- Muscle Mass: More muscle = higher TDEE
- Activity Level: Most important variable factor
- Hormones: Thyroid, cortisol, testosterone affect metabolism
- Sleep: Poor sleep can reduce TDEE by 5-20%