Total Daily Energy Expenditure (TDEE) Calculator
Calculate your daily calorie needs based on your activity level and personal metrics.
Enter Your Personal Information
Table of Contents
Comprehensive Guide to TDEE
Understanding Your Metabolism's Energy Needs
Total Daily Energy Expenditure (TDEE) represents the complete picture of your body's caloric requirements over a 24-hour period. It's the cornerstone of effective weight management and nutritional planning, providing a personalized framework for achieving your health goals.
The Four Components of TDEE
1. Basal Metabolic Rate (BMR)
The largest component (60-75% of TDEE) representing energy needed for essential bodily functions at complete rest. Think of BMR as your body's "idle" energy consumption—the calories required for breathing, circulation, cell production, and maintaining body temperature.
2. Thermic Effect of Food (TEF)
The energy used to digest, absorb, and process nutrients (approximately 10% of TDEE). Different macronutrients have varying thermic effects: protein requires the most energy to process (20-30% of its calories), while carbohydrates (5-10%) and fats (0-3%) require less.
3. Exercise Activity Thermogenesis (EAT)
Calories burned during intentional physical activity and exercise (typically 5% for most people, but can exceed 20% for athletes). This includes structured workouts, sports, and training sessions—activities you deliberately perform for fitness.
4. Non-Exercise Activity Thermogenesis (NEAT)
Energy expended for everything that isn't sleeping, eating, or sports-like exercise (about 15% of TDEE). This includes walking, standing, fidgeting, household chores, and occupational activities. NEAT can vary dramatically between individuals and is highly influenced by lifestyle.
Factors That Influence Your TDEE
- Age: TDEE typically decreases with age as BMR slows approximately 2% per decade after age 30.
- Body Composition: Lean muscle mass is metabolically more active than fat tissue, burning more calories at rest.
- Gender: Biological differences mean females generally have about 10% lower BMR than males of similar age and fitness levels.
- Genetics: Hereditary factors influence metabolic rate and efficiency.
- Hormonal Health: Thyroid function, insulin sensitivity, and other hormonal factors significantly impact metabolism.
- Environmental Temperature: Both very cold and very hot environments can increase energy expenditure as your body works to maintain core temperature.
- Dietary Patterns: Chronic caloric restriction can lead to metabolic adaptation, where the body becomes more efficient and requires fewer calories.
TDEE and Weight Management
Understanding your TDEE provides the foundation for effective weight management:
- Energy Balance: When calorie intake equals TDEE, weight remains stable.
- Caloric Deficit: Consuming fewer calories than your TDEE leads to weight loss.
- Caloric Surplus: Consuming more calories than your TDEE results in weight gain.
Research shows that a deficit or surplus of approximately 3,500 calories corresponds to one pound (0.45kg) of fat loss or gain, though this can vary based on individual factors and the duration of the deficit/surplus.
Sustainable Approaches to Using TDEE
For optimal long-term results:
- Aim for moderate caloric deficits (15-25% below TDEE) for sustainable weight loss that preserves muscle mass.
- Consider periodically eating at maintenance levels to prevent metabolic adaptation during extended weight loss phases.
- Focus on increasing NEAT through daily activity rather than relying solely on structured exercise.
- Prioritize protein intake (0.7-1g per pound of body weight) to support muscle preservation during weight loss.
- Recognize that TDEE is dynamic and changes with weight loss/gain, activity levels, and other factors.
Important Considerations
- TDEE calculations provide estimates, not exact figures. Monitor your results and adjust as needed.
- Weight fluctuations due to water retention, hormonal changes, and other factors can mask fat loss or gain in the short term.
- The quality of your nutrition matters just as much as the quantity for overall health and body composition.
- Successful weight management is a marathon, not a sprint—focus on sustainable habits rather than quick fixes.
By understanding and applying TDEE principles, you can develop a personalized approach to nutrition and activity that supports your health goals while accommodating your unique lifestyle and preferences.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes:
- Basal Metabolic Rate (BMR)
- Physical activity
- Thermic effect of food
- Non-exercise activity thermogenesis (NEAT)
How to Calculate TDEE
TDEE is calculated using the Mifflin-St Jeor Equation:
For women: (10 × weight) + (6.25 × height) - (5 × age) - 161
Activity Level Multipliers
Sedentary (1.2)
Little or no exercise, desk job
Lightly Active (1.375)
Light exercise 1-3 days/week
Moderately Active (1.55)
Moderate exercise 3-5 days/week
Very Active (1.725)
Hard exercise 6-7 days/week
Extra Active (1.9)
Very hard exercise & physical job
TDEE - Practical Examples
Example 1 Sedentary Office Worker
A 30-year-old male, 175cm tall, weighing 70kg with a sedentary lifestyle.
BMR = (10 × 70) + (6.25 × 175) - (5 × 30) + 5 = 1,668 calories
TDEE = 1,668 × 1.2 = 2,002 calories
Example 2 Active Athlete
A 25-year-old female, 165cm tall, weighing 60kg with a very active lifestyle.
BMR = (10 × 60) + (6.25 × 165) - (5 × 25) - 161 = 1,350 calories
TDEE = 1,350 × 1.725 = 2,329 calories