TDEE Calculator Guide: What Is TDEE and Why It Matters
Understand your Total Daily Energy Expenditure (TDEE) and how it determines your calorie needs for weight loss, muscle gain, or maintenance. Includes formulas, examples, and a step-by-step guide.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It’s the total number of calories you burn each day through all activities—resting, working, exercising, and even digesting food. Knowing your TDEE is the foundation for any nutrition or fitness goal.
Components of TDEE
- BMR (Basal Metabolic Rate): Calories burned at rest (60-75% of TDEE)
- TEF (Thermic Effect of Food): Calories burned digesting food (10%)
- EAT (Exercise Activity Thermogenesis): Calories burned during intentional exercise (5-10%)
- NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily movement (walking, fidgeting, chores; 15-30%)
| Component | % of TDEE | Description |
|---|---|---|
| BMR | 60-75% | Resting metabolism |
| TEF | 10% | Digesting and processing food |
| EAT | 5-10% | Intentional exercise |
| NEAT | 15-30% | All other movement |
How to Calculate Your TDEE
Step 1: Calculate your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor Equation:
Mifflin-St Jeor Formula:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161
Step 2: Multiply your BMR by your Activity Multiplier (see below).
Activity Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly active | 1.375 | Light exercise/sports 1-3 days/week |
| Moderately active | 1.55 | Moderate exercise/sports 3-5 days/week |
| Very active | 1.725 | Hard exercise/sports 6-7 days/week |
| Extra active | 1.9 | Very hard exercise & physical job |
TDEE Calculation Examples
Example 1: Female, 30 years, 65kg, 165cm, moderately active
- BMR = 10×65 + 6.25×165 – 5×30 – 161 = 1,383 kcal
- TDEE = 1,383 × 1.55 = 2,144 kcal/day
Example 2: Male, 40 years, 80kg, 180cm, lightly active
- BMR = 10×80 + 6.25×180 – 5×40 + 5 = 1,720 kcal
- TDEE = 1,720 × 1.375 = 2,365 kcal/day
Why TDEE Matters
- Knowing your TDEE is the foundation for any nutrition plan
- Eat below TDEE to lose weight (calorie deficit)
- Eat above TDEE to gain muscle (calorie surplus)
- Eat at TDEE to maintain weight
- Prevents under- or overeating
How to Adjust TDEE for Your Goals
| Goal | Adjustment | Example |
|---|---|---|
| Weight Loss | TDEE – 300 to 500 kcal | 2,144 – 500 = 1,644 kcal/day |
| Muscle Gain | TDEE + 200 to 400 kcal | 2,144 + 300 = 2,444 kcal/day |
| Maintenance | TDEE | 2,144 kcal/day |
Recalculate your TDEE every 4-6 weeks as your weight or activity changes.
Calculate Your TDEE Now
Use our TDEE calculator to get your personalized calorie target for your goals.
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