Total Daily Energy Expenditure (TDEE) Calculator
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with the energy used during physical activity and the thermic effect of food. Unlike BMR, which only accounts for calories burned at rest, TDEE gives you a complete picture of your daily caloric needs based on your lifestyle.
Knowing your TDEE is essential for achieving any body composition goal. To lose weight, you need to consume fewer calories than your TDEE; to gain weight or build muscle, you need to eat more. Activity levels are categorized from sedentary to extremely active, and even small changes in daily activity can significantly impact your TDEE. Accurate TDEE estimation helps you avoid both undereating and overeating.
How it works
TDEE = BMR × Activity Factor, where activity factors range from 1.2 (sedentary) to 1.9 (extremely active). BMR is calculated using the Mifflin-St Jeor equation: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + s.
Use cases
- Creating calorie deficit or surplus plans for weight management
- Adjusting nutrition based on changes in exercise routine
- Planning meal prep with accurate daily calorie targets
- Understanding how different activity levels affect caloric needs