TDEE Calculator
Total Daily Energy Expenditure
Formula
TDEE = BMR × Activity Multiplier
Sedentary: ×1.2 | Light: ×1.375
Moderate: ×1.55 | Active: ×1.725
Activity Levels
| Sedentary | Desk job, no exercise |
| Light | 1-3 days/week |
| Moderate | 3-5 days/week |
| Active | 6-7 days/week |
| Very Active | Athlete/physical job |
Related Calculators
Complete Guide to TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It's the single most important number for managing your weight because it determines whether you gain, lose, or maintain weight based on your calorie intake.
Components of TDEE
Your TDEE consists of four main components:
- BMR (60-75%): Calories burned at rest for basic functions
- TEF (10%): Thermic Effect of Food - energy used digesting food
- EAT (5-10%): Exercise Activity Thermogenesis - planned exercise
- NEAT (15-30%): Non-Exercise Activity Thermogenesis - daily movement, fidgeting, walking
Using TDEE for Your Goals
Weight Loss: Eat 500-750 calories below TDEE for 0.5-0.75 kg/week loss. Don't exceed 1000 calorie deficit without medical supervision.
Muscle Gain: Eat 300-500 calories above TDEE (caloric surplus) combined with strength training. Larger surpluses lead to more fat gain.
Maintenance: Eat at your TDEE to maintain current weight. This is also useful for body recomposition (losing fat while gaining muscle).
Why TDEE Calculations May Be Off
TDEE calculators provide estimates, not exact numbers. Common reasons for inaccuracy include: overestimating activity level, metabolic adaptation from dieting, individual genetic variation, and changes in NEAT when calorie intake changes. Track your weight for 2-3 weeks and adjust calories based on actual results.
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is all the calories you burn in a day from all sources. It matters because the relationship between your calorie intake and TDEE determines weight change: eat less than TDEE to lose weight, more to gain weight.
Be honest and conservative. Most people overestimate their activity. Sedentary = desk job + no exercise. Light = 1-3 light workouts. Moderate = 3-5 moderate sessions. Active = daily intense exercise. When in doubt, choose the lower option.
Several reasons: you may be underestimating calories eaten, overestimating activity level, experiencing water retention masking fat loss, or your TDEE has adapted lower. Track food precisely for 2 weeks and adjust based on actual scale trends.
A 500 calorie deficit produces about 0.5 kg (1 lb) weekly loss. Most experts recommend deficits of 500-750 calories. Larger deficits can cause muscle loss, metabolic adaptation, and are harder to sustain long-term.
Yes. When you eat less, your body adapts by lowering TDEE through reduced NEAT, lower thermic effect of food, and hormonal changes. This 'metabolic adaptation' is why weight loss often stalls and why periodic diet breaks help.
Recalculate every 5-10 kg of weight change, or every 2-3 months. As you lose weight, your TDEE decreases. Failing to adjust calories is a common reason weight loss plateaus.
It depends. If exercise is already factored into your activity level, don't add extra calories. If you do extra activity beyond your usual routine, you can eat back 50-75% of those calories (trackers often overestimate burns).