TDEE Calculator
This calculator estimates your Total Daily Energy Expenditure (TDEE) - the number of calories you burn daily including physical activity.
Settings
* Exercise: 15-30 minutes of elevated heart rate activity
Understanding TDEE: Your Complete Guide to Daily Caloric Needs
What is TDEE and Why It Matters
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns each day, accounting for both basal metabolic functions and physical activity. Understanding your TDEE is crucial for:
- Weight management: Consuming fewer calories than your TDEE leads to weight loss
- Muscle gain: Eating above your TDEE supports muscle growth
- Performance optimization: Athletes use TDEE to fuel training
- Metabolic health: Helps identify potential metabolic issues
A study in the Journal of the American Medical Association found that accurate TDEE estimation improves weight loss success by 37% compared to generic calorie recommendations.
How the Calculator Works
Our TDEE calculator uses scientifically validated formulas:
Mifflin-St Jeor Equation
The most accurate BMR formula for most people:
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Katch-McArdle Formula
More accurate if you know your body fat percentage:
BMR = 370 + (21.6 × Lean Body Mass in kg)
Lean Body Mass = Weight × (1 - (Body Fat % / 100))
The calculator then multiplies your BMR by an activity factor to determine TDEE:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Light | 1.375 | Exercise 1-3 times/week |
| Moderate | 1.55 | Exercise 4-5 times/week |
| Active | 1.725 | Daily exercise |
| Very Active | 1.9 | Intense exercise daily |
Practical Applications
Weight Loss
Create a 15-20% calorie deficit below your TDEE. Research shows this maximizes fat loss while preserving muscle.
Muscle Building
Consume 10-15% above TDEE with adequate protein (1.6-2.2g/kg). The International Society of Sports Nutrition recommends this surplus for optimal gains.
Maintenance
Match intake to TDEE. Track weekly averages as daily needs vary naturally by ±200 calories.
Factors Affecting TDEE
- Body Composition: Muscle burns more calories than fat at rest
- Age: Metabolism slows about 2% per decade after 30
- Hormones: Thyroid function significantly impacts BMR
- NEAT: Non-exercise activity thermogenesis (fidgeting, standing)
- Thermic Effect of Food: Digesting protein burns more calories than fats/carbs
Tracking and Adjusting
For best results:
- Weigh yourself weekly under consistent conditions
- Adjust intake by 100-200 calories if weight isn't changing as expected
- Recalculate TDEE every 10-15 pounds of weight change
- Consider periodizing calories for athletes (higher on training days)