TDEE Calculator
Calculate your Total Daily Energy Expenditure using multiple proven formulas. Get precise calorie targets for your fitness goals with comprehensive formula comparison.
Understanding TDEE - Your Complete Energy Expenditure
Total Daily Energy Expenditure (TDEE) represents all the calories your body burns in a complete day. Unlike BMR, which only accounts for essential metabolic functions, TDEE includes everything: breathing, digestion, walking, exercising, and even fidgeting. Understanding your TDEE is the cornerstone of effective nutrition planning.
What Makes Up Your TDEE?
Your TDEE consists of four main components that work together to determine your daily caloric needs:
- Basal Metabolic Rate (BMR) - 60-70% of TDEE: Energy for vital functions like breathing, circulation, and cell repair
- Thermic Effect of Food (TEF) - 8-15% of TDEE: Energy required to digest, absorb, and process food
- Exercise Activity Thermogenesis (EAT) - 15-30% of TDEE: Planned physical activities like workouts
- Non-Exercise Activity Thermogenesis (NEAT) - 15-30% of TDEE: Unconscious activities like posture, fidgeting, and daily tasks
TDEE Formula Comparison
Our calculator uses three scientifically validated equations, each with unique strengths:
Mifflin-St Jeor (1990)
Best for: General population, most widely validated
Accuracy: ±10% for 96% of people
Men: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Harris-Benedict (1919/1984)
Best for: Historical comparison, tends to overestimate slightly
Accuracy: ±10% for 90% of people
Men: 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)
Women: 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)
Katch-McArdle
Best for: Lean individuals with known body fat percentage
Accuracy: ±5% for lean individuals
Both: 370 + (21.6 × lean body mass kg)
Lean body mass = weight × (1 - body fat %)
Activity Level Multipliers
BMR is multiplied by an activity factor to calculate TDEE. Choose your level conservatively - overestimating activity leads to consuming too many calories:
| Activity Level | Description | Multiplier | Example |
|---|---|---|---|
| Sedentary | Little to no exercise | BMR × 1.2 | Desk job, no regular exercise |
| Light | Light exercise 1-3 days/week | BMR × 1.375 | Walking, light yoga, weekend activities |
| Moderate | Moderate exercise 3-5 days/week | BMR × 1.55 | Regular gym, sports, cycling |
| Active | Hard exercise 6-7 days/week | BMR × 1.725 | Daily intense workouts |
| Very Active | Very hard exercise, physical job | BMR × 1.9 | Athlete training, manual labor |
Using Your TDEE for Different Goals
Once you know your TDEE, adjust your caloric intake based on your specific objective:
Weight Loss
Target: TDEE - 300 to 500 calories
Rate: 0.5-1 lb (0.25-0.5 kg) per week
Strategy: Create a moderate deficit for sustainable fat loss while preserving muscle mass.
Weight Maintenance
Target: Equal to your TDEE
Rate: Stable weight over time
Strategy: Match energy intake with expenditure for body composition changes through training.
Muscle Gain
Target: TDEE + 200 to 500 calories
Rate: 0.5-1 lb (0.25-0.5 kg) per week
Strategy: Moderate surplus with high protein for lean muscle growth with minimal fat gain.
Optimizing Your Macronutrient Distribution
Your total calories matter most, but macronutrient distribution affects body composition, performance, and satiety:
- Protein (1.6-2.2g per kg body weight): Essential for muscle protein synthesis, satiety, and metabolic health. Higher intakes support muscle preservation during weight loss.
- Fats (20-30% of calories): Critical for hormone production, nutrient absorption, and cellular function. Don't go below 0.5g per kg body weight.
- Carbohydrates (remaining calories): Primary fuel for high-intensity exercise and brain function. Adjust based on activity level and personal tolerance.
Common TDEE Mistakes to Avoid
- Overestimating activity level: Be honest about your actual exercise frequency and intensity
- Ignoring tracking periods: Give any caloric adjustment 2-3 weeks before making changes
- Forgetting metabolic adaptation: TDEE decreases as you lose weight - recalculate every 10-15 pounds
- Perfectionism with daily calories: Focus on weekly averages rather than daily precision
- Not adjusting for life changes: Recalculate when changing jobs, exercise routines, or life circumstances
Factors That Influence Your TDEE
Several factors can cause your actual TDEE to vary from calculated values:
- Genetics: Metabolic rate can vary by 15-20% between individuals
- Muscle mass: More muscle tissue increases BMR significantly
- Hormones: Thyroid function, insulin sensitivity, and cortisol levels affect metabolism
- Sleep quality: Poor sleep can reduce TDEE by 2-8%
- Stress levels: Chronic stress can decrease metabolic rate
- Climate: Extreme temperatures require additional energy for thermoregulation
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Frequently Asked Questions
What is TDEE and why is it important?
TDEE (Total Daily Energy Expenditure) represents the total calories you burn in a day, including exercise and daily activities. It's crucial for setting accurate calorie targets for weight loss, maintenance, or muscle gain.
Which TDEE formula is most accurate?
Mifflin-St Jeor is most accurate for the general population. Katch-McArdle is better for lean individuals when body fat percentage is known. Harris-Benedict tends to overestimate slightly but is still widely used.
How accurate are TDEE calculators?
TDEE calculators provide estimates that can vary by 10-20% from actual expenditure. Use the calculated value as a starting point and adjust based on your real-world results over 2-3 weeks.
How often should I recalculate my TDEE?
Recalculate your TDEE every 10-15 pounds of weight change, when activity levels change significantly, or if your progress stalls for 2+ weeks.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE includes BMR plus calories from daily activities and exercise. TDEE = BMR × Activity Factor.
Can I eat my exact TDEE calories every day?
For weight maintenance, yes. For goals, adjust from TDEE: subtract 300-500 for weight loss, add 200-500 for muscle gain. Weekly averages matter more than daily precision.
Why do TDEE formulas give different results?
Different formulas were developed using different populations and methodologies. Mifflin-St Jeor uses modern data, while Harris-Benedict is older. Katch-McArdle accounts for body composition.
Do I need to know my body fat percentage?
Not required. Mifflin-St Jeor and Harris-Benedict work without it. Body fat percentage enables the Katch-McArdle formula, which can be more accurate for very lean individuals.
How do I choose my activity level accurately?
Be conservative. Include only intentional exercise, not daily activities. Sedentary: desk job, no exercise. Light: 1-3 workouts/week. Moderate: 3-5 workouts/week. Active: 6-7 workouts/week.
What if my TDEE seems too high or low?
TDEE varies greatly between individuals due to genetics, muscle mass, and metabolic efficiency. Start with the calculated value, track your weight for 2-3 weeks, then adjust by 200-300 calories if needed.
Should I eat back exercise calories?
No, exercise is already included in your activity level multiplier. Only eat back exercise calories if you did significantly more activity than usual for your selected level.
How does age affect TDEE?
Metabolism decreases about 2-3% per decade after age 30 due to muscle loss and hormonal changes. All TDEE formulas account for age in their calculations.