TDEE Calculator

Identify your Total Daily Energy Expenditure. Learn about resting metabolic rates, activity factors, and total daily maintenance calories.

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Calculate TDEE Baseline

Provide your biological stats and daily activity level on the left to see your energy expenditure.

Table of Contents

1. Defining TDEE & BMR

Understanding energy expenditure is fundamental to effective weight management. **TDEE** (Total Daily Energy Expenditure) represents the total number of calories your body burns in a 24-hour period. **BMR** (Basal Metabolic Rate), on the other hand, is the baseline energy your body requires simply to keep you alive and support essential organ functions at rest.

Your BMR represents the largest portion of your daily energy expenditure, typically accounting for 60% to 75% of your total calories burned. TDEE scales your BMR upward by factoring in physical movement, exercise, and the thermic effect of food.

2. The Four Key Components of TDEE

TDEE is divided into four main physiological categories:

  1. Basal Metabolic Rate (BMR): The energy used for involuntary life functions (e.g. breathing, heart pumping, brain function).
  2. Non-Exercise Activity Thermogenesis (NEAT): The energy burned through daily movements that are not planned exercise (e.g. walking around the office, fidgeting, carrying groceries).
  3. Exercise Activity Thermogenesis (EAT): The energy burned during structured physical activity and workouts.
  4. Thermic Effect of Food (TEF): The energy required to digest, absorb, and process nutrients. Protein has the highest thermic effect, requiring about 20% to 30% of its energy content to digest.

3. The Mifflin-St Jeor BMR Equation

Our calculator uses the **Mifflin-St Jeor Equation** to estimate BMR. This formula has been validated as a highly accurate predictor of resting metabolic rate in healthy adults:

  • Male: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5
  • Female: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161

4. Activity Level Multiplier Guidelines

To calculate TDEE, BMR is multiplied by a **Physical Activity Level (PAL)** factor that corresponds to your daily activity level:

Activity Level PAL Multiplier General Description
Sedentary 1.2 Desk job, little to no structured exercise.
Lightly Active 1.375 Light workouts or active walking 1–3 days per week.
Moderately Active 1.55 Moderate exercise or active sports 3–5 days per week.
Very Active 1.725 Consistent intense exercise 6–7 days per week.
Extra Active 1.9 Heavy daily physical labor or double training sessions.

5. Adapting TDEE to Caloric Goals

Once you calculate your TDEE, you can use it to guide your caloric intake based on your goals:

  • Weight Maintenance: Consume calories equal to your TDEE.
  • Weight Loss (Fat Loss): Consume approximately **300 to 500 calories below** your TDEE. Track safe deficits with our Weight Loss Calculator.
  • Weight Gain (Muscle Growth): Consume approximately **200 to 400 calories above** your TDEE, paired with resistance training. Break down macronutrients using our Macro Calculator.