TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand your daily caloric needs based on your activity level and body metrics.
Basic Information
Enter your personal details
Body Measurements
Enter your height and weight
Body Fat Percentage (Optional)
Required for Katch-McArdle formula, optional for others
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total amount of energy (calories) your body burns in a 24-hour period. It's a crucial metric for understanding your daily caloric needs, whether your goal is weight loss, maintenance, or muscle gain.
Your TDEE is composed of several components:
Basal Metabolic Rate (BMR)
The energy your body needs to maintain basic life functions while at rest (breathing, circulation, cell production, etc.). This typically accounts for 60-70% of your TDEE.
Thermic Effect of Food (TEF)
The energy used to digest, absorb, and process the food you eat. This typically accounts for 10% of your TDEE.
Non-Exercise Activity Thermogenesis (NEAT)
Energy burned during non-exercise activities like walking, fidgeting, typing, etc. This can vary significantly between individuals.
Exercise Activity Thermogenesis (EAT)
Energy burned during intentional exercise. This varies based on the type, intensity, and duration of exercise.
Understanding Activity Levels
Sedentary (BMR × 1.2)
Little or no exercise, desk job
Lightly Active (BMR × 1.375)
Light exercise 1-3 days per week
Moderately Active (BMR × 1.55)
Moderate exercise 3-5 days per week
Very Active (BMR × 1.725)
Hard exercise 6-7 days per week
Extra Active (BMR × 1.9)
Very hard exercise & physical job or training twice per day
How to Use Your TDEE
Weight Loss
Consume 20-25% fewer calories than your TDEE (subtract 500-600 calories for approximately 1 pound of weight loss per week)
Weight Maintenance
Consume calories equal to your TDEE
Weight Gain
Consume 10-20% more calories than your TDEE (add 300-500 calories for lean muscle gain)
Important Notes
- TDEE is an estimate and can vary based on factors like genetics, muscle mass, and hormones
- Regular monitoring and adjustments are necessary as your body adapts
- Accuracy of activity level selection greatly impacts TDEE calculation
- Consider using a food diary to track actual intake vs. TDEE
- Consult with healthcare providers before making significant dietary changes
Factors Affecting TDEE
Age
TDEE typically decreases with age due to reduced muscle mass and hormonal changes
Muscle Mass
Higher muscle mass increases BMR and TDEE
Sleep
Poor sleep can reduce TDEE by affecting hormones and metabolism
Stress
Chronic stress can affect hormones and metabolism, impacting TDEE