TDEE Calculator
Calculate your Total Daily Energy Expenditure including activity level
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 AccountWhat is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your Basal Metabolic Rate (BMR), the thermic effect of food (calories burned digesting food), and energy used for physical activity. Understanding your TDEE is essential for achieving any body composition goal, whether you want to lose fat, maintain weight, or build muscle.
Understanding Activity Levels
Your activity level multiplier significantly impacts your TDEE. Sedentary (1.2) means little to no exercise and desk work. Light activity (1.375) includes light exercise 1-3 days per week. Moderate (1.55) means moderate exercise 3-5 days per week. Active (1.725) indicates hard exercise 6-7 days per week. Very active (1.9) applies to very intense exercise or physical job. Be honest about your activity level for accurate results.
How to Use Your TDEE
Once you know your TDEE, you can adjust calorie intake based on your goals. For weight loss, eat 300-500 calories below your TDEE (never go below your BMR). For muscle gain, eat 200-500 calories above your TDEE with adequate protein. For maintenance, eat at or near your TDEE. Track your weight weekly and adjust as needed, since these are estimates and individual results vary.
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.