TDEE Calculator
Your Estimated Needs
Total Daily Energy Expenditure
0 kcal/day
Your Basal Metabolic Rate (BMR) is 0 kcal/day.
| Macronutrient | Grams/Day |
|---|---|
| Protein (30%) | 0g |
| Carbs (40%) | 0g |
| Fats (30%) | 0g |
What is TDEE?
TDEE, or Total Daily Energy Expenditure, is the total number of calories your body burns in a 24-hour period. This includes all energy expended, from sleeping and basic metabolic functions to digesting food and performing physical activity. Think of it as your body's total daily calorie budget. Understanding your TDEE is the foundation of any effective nutrition plan, whether your goal is to lose fat, build muscle, or maintain your current weight.
How to Calculate Your Total Daily Energy Expenditure
Calculating your TDEE involves a two-step process:
- Calculate Your Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform its most basic, life-sustaining functions at rest. Our calculator uses several trusted formulas to estimate this, including the Mifflin-St Jeor and Harris-Benedict equations. If you know your body fat percentage, the Katch-McArdle formula can provide a more accurate BMR estimate, as it accounts for lean body mass.
- Multiply BMR by an Activity Factor: Once your BMR is determined, it is multiplied by an activity multiplier that corresponds to your daily activity level. This factor accounts for the calories you burn through exercise and other daily movements, converting your resting metabolism (BMR) into your total daily energy expenditure (TDEE).
Why TDEE Matters for Weight Loss & Muscle Gain
Your TDEE is the key to managing your body weight effectively. The principle is based on "calories in vs. calories out":
- For Weight Loss: To lose weight, you must consume fewer calories than your TDEE. This is known as being in a caloric deficit. A sustainable deficit is typically 15-20% below your TDEE (around 300-500 calories).
- For Muscle Gain: To build muscle, you need to provide your body with extra energy. This means consuming more calories than your TDEE, known as a caloric surplus. A modest surplus of 10-15% (around 250-400 calories) above your TDEE, combined with resistance training, is ideal for lean muscle growth.
- For Weight Maintenance: To maintain your current weight, you should aim to eat roughly the same number of calories as your TDEE.
TDEE vs BMR: Understanding the Difference
It's common to confuse TDEE and BMR, but they represent different things. BMR (Basal Metabolic Rate) is the energy your body uses for vital functions while at complete rest—think of it as the calories you'd burn if you stayed in bed all day. TDEE (Total Daily Energy Expenditure) is a more comprehensive measure that includes your BMR *plus* all the calories you burn from physical activity, digestion (Thermic Effect of Food), and daily movements (Non-Exercise Activity Thermogenesis).
Frequently Asked Questions
How often should I recalculate my TDEE? It's a good idea to recalculate your TDEE every few months, or whenever you experience a significant change in your weight (a loss or gain of 5-10%), your exercise routine, or your daily activity level (e.g., starting a more active job).
Can I eat the same number of calories every day? While you can, some people find success with calorie cycling, where they eat more calories on training days and fewer on rest days, while maintaining the same average weekly intake. However, for simplicity, aiming for a consistent daily target close to your TDEE is an effective strategy.
Why does body fat percentage matter? Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. The Katch-McArdle formula uses your lean body mass (total weight minus fat weight) to calculate BMR, which can give a more precise estimate for individuals who have a significantly higher or lower body fat percentage than average.
