TDEE Calculator
Bereken uw totale dagelijkse energieverbruik inclusief activiteitsniveau
What is TDEE and how do you calculate it?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. It's calculated by multiplying your BMR by an activity factor: Sedentary (×1.2), Light exercise (×1.375), Moderate (×1.55), Active (×1.725), Very active (×1.9). Eat below TDEE to lose weight, above to gain.
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Create Free AccountWat is TDEE?
Totaal dagelijks energieverbruik (TDEE) is het totale aantal calorieën dat u op een dag verbrandt. Het omvat uw basaal metabolisme (BMR), het thermisch effect van voedsel (calorieën verbrand bij het verteren van voedsel) en energie gebruikt voor fysieke activiteit. Het begrijpen van uw TDEE is essentieel voor het bereiken van elk lichaamscompositiedoel, of u nu vet wilt verliezen, gewicht wilt behouden of spieren wilt opbouwen.
Activiteitsniveaus begrijpen
Uw activiteitsniveau-vermenigvuldiger heeft een aanzienlijke invloed op uw TDEE. Sedentair (1,2) betekent weinig tot geen beweging en bureauwerk. Lichte activiteit (1,375) omvat lichte beweging 1-3 dagen per week. Matig (1,55) betekent matige beweging 3-5 dagen per week. Actief (1,725) geeft zware beweging 6-7 dagen per week aan. Zeer actief (1,9) geldt voor zeer intensieve beweging of fysiek werk. Wees eerlijk over uw activiteitsniveau voor nauwkeurige resultaten.
Hoe uw TDEE te gebruiken
Zodra u uw TDEE kent, kunt u de calorie-inname aanpassen op basis van uw doelen. Voor gewichtsverlies, eet 300-500 calorieën onder uw TDEE (ga nooit onder uw BMR). Voor spieropbouw, eet 200-500 calorieën boven uw TDEE met voldoende eiwit. Voor behoud, eet op of nabij uw TDEE. Volg uw gewicht wekelijks en pas aan waar nodig, aangezien dit schattingen zijn en individuele resultaten variëren.
BMR vs TDEE: Understanding the Difference
BMR is your resting calorie burn — what your body needs just to survive. TDEE adds your daily activity on top of BMR. Think of BMR as your body's idle fuel consumption and TDEE as total fuel including driving. Never eat below your BMR; use TDEE to set your daily calorie target.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE calculators provide a solid estimate, typically within 10% of your actual expenditure. The biggest variable is accurately selecting your activity level. For best results, use the calculator as a starting point, then adjust based on real-world results over 2-3 weeks of tracking your weight.
How many calories should I eat to lose weight?
For sustainable weight loss, eat 300-500 calories below your TDEE. This creates a deficit of about 0.5-1 pound (0.25-0.5 kg) of fat loss per week. Never eat below your BMR, and ensure adequate protein intake (0.7-1g per pound of body weight) to preserve muscle mass.
How many calories should I eat to build muscle?
To build muscle, eat 200-500 calories above your TDEE (a caloric surplus). Combined with progressive resistance training and adequate protein (0.7-1g per pound of body weight), this supports muscle growth while minimizing fat gain. Beginners can start with a smaller surplus of 200-300 calories.
Should I eat the same calories on rest days?
You can keep calories consistent daily or cycle them. Many people eat slightly fewer calories on rest days (at maintenance) and more on training days (at a surplus). The weekly average matters more than daily totals. Consistent eating is simpler and works well for most people.
Why am I not losing weight even at a calorie deficit?
Common reasons include underestimating food intake, overestimating activity level, water retention masking fat loss, or metabolic adaptation. Try tracking food more accurately, recalculating your TDEE with a lower activity level, and give it 2-3 more weeks. Weight loss is rarely linear.