TDEE Calculator

Your Maintenance Calories

0 Calories/Day

Your estimated BMR is 0 calories. This is your baseline at rest.

What This Means

Your Total Daily Energy Expenditure (TDEE) of 0 calories represents the total calories you burn each day based on your activity level. To maintain your current weight, you should consume this amount daily.

Your Custom Calorie Targets

Based on your maintenance level and selected goal, here are your recommended daily calorie targets. A sustainable pace is key to long-term success.

Weight Loss (Deficit)

Mild Loss (0.5 lb/week): Calories/Day
Weight Loss (1.0 lb/week): Calories/Day
Extreme Loss (1.5 lbs/week): Calories/Day

Weight Gain (Surplus)

Lean Gain (0.5 lb/week): Calories/Day
Weight Gain (1.0 lb/week): Calories/Day

Recommended Macronutrient Distribution

Based on your selected goal, here's how you might distribute your calories across macronutrients:

Macronutrient	Percentage	Grams	Calories

These are general recommendations. Individual needs may vary based on personal preferences, dietary restrictions, and specific health conditions.

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. This includes both your resting metabolism and calories burned through activity. Understanding your TDEE is crucial for effective weight management, whether your goal is loss, maintenance, or gain.

Did you know? Your TDEE is composed of several components, with your Basal Metabolic Rate (BMR) typically accounting for 60-75% of the total. This makes BMR the largest component of your daily energy expenditure.

The Four Components of TDEE

Your total daily energy expenditure isn't just one number; it's a combination of four key factors:

Basal Metabolic Rate (BMR): The energy your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It's the largest part of your TDEE, typically 60-70%.
Thermic Effect of Food (TEF): The calories your body uses to digest, absorb, and process the food you eat. It accounts for about 10% of your daily energy expenditure.
Exercise Activity Thermogenesis (EAT): These are the calories you burn during intentional exercise, like running, lifting weights, or cycling.
Non-Exercise Activity Thermogenesis (NEAT): This is the energy you expend for everything else you do that isn't sleeping, eating, or sports-like exercise. It includes walking to your car, typing, fidgeting, and doing chores. It's the most variable component of TDEE.

How to Accurately Determine Your Activity Level

The most common error when calculating TDEE is overestimating activity level. Be realistic with your assessment:

Sedentary: Office job with little to no exercise (multiplier: 1.2)
Lightly Active: Light exercise 1-3 days per week (multiplier: 1.375)
Moderately Active: Moderate exercise 3-5 days per week (multiplier: 1.55)
Very Active: Hard exercise 6-7 days per week (multiplier: 1.725)
Extra Active: Very hard exercise, physical job, or training twice daily (multiplier: 1.9)

If you have a desk job and go to the gym 3-4 times a week, "Moderately Active" is likely a good fit. "Very Active" or "Extra Active" are typically reserved for athletes or individuals with physically demanding jobs (like construction or agriculture).

Practical Applications of Knowing Your TDEE

Understanding your Total Daily Energy Expenditure provides a scientific foundation for:

Weight management: Create precise calorie deficits for weight loss or surpluses for muscle gain
Nutrition planning: Develop meal plans that match your energy needs
Fitness programming: Adjust nutrition around workout schedules
Metabolic health monitoring: Track changes in metabolism over time

Frequently Asked Questions

How accurate is this TDEE calculator?

This tool uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating your BMR, which forms the basis for your TDEE calculation. However, it is still an estimate. The best way to use this number is as a starting point. Track your weight for 2-3 weeks while eating at your calculated "maintenance" level. If your weight stays stable, the number is accurate. If you gain or lose weight, adjust your intake up or down by 100-200 calories and reassess.

Should I recalculate my TDEE after I lose weight?

Yes. As your body weight changes, so does your metabolism. It's a good practice to recalculate your TDEE after every 10-15 pounds of weight change to ensure your calorie targets remain accurate for your new body weight.

Why aren't there targets for losing more than 1.5 lbs/week?

While faster weight loss is possible, it's generally not recommended for most people. A sustainable rate of loss for most individuals is 0.5-2 pounds per week. More aggressive deficits can increase the risk of muscle loss, nutrient deficiencies, fatigue, and rebound weight gain, making it harder to maintain results long-term.

How often does my TDEE change?

Your TDEE can change based on several factors including weight fluctuations, changes in activity level, muscle mass changes, aging, and even hormonal shifts. It's recommended to reassess your TDEE every 3-6 months or after any significant change in your weight or activity patterns.