TDEE Calculator
Calculate Your Total Daily Energy Expenditure.
Provides a more accurate BMR calculation if known.
🔥 Total Daily Energy Expenditure (TDEE) Calculator: Complete Guide to Smarter Nutrition & Fitness
Our TDEE Calculator estimates how many calories you burn each day—including rest and activity spending. But knowing the number is only the start. This guide walks you through understanding your metabolism, selecting the right calorie goal, tailoring meal plans, tracking progress, and fueling your lifestyle smartly.
What You’ll Learn in This Guide
- What TDEE means and why it matters
- BMR vs TDEE vs NEAT vs TEF vs EAT
- The formulas behind TDEE
- Plugging numbers into the calculator
- How to use your TDEE for weight loss, gain, or maintenance
- Tracking methods and course corrections
- Lifestyle factors that influence TDEE
- Meal planning based on calorie goals
- Supplementing smart nutrition
- FAQs and troubleshooting
- Final action plan for long-term success
1. What Is TDEE and Why It Can Change Everything
Total Daily Energy Expenditure (TDEE) is the total calories your body uses daily, covering:
- Basal Metabolic Rate (BMR) – energy to sustain life
- Thermic Effect of Food (TEF) – digestion energy
- Non-Exercise Activity Thermogenesis (NEAT) – daily movement
- Exercise Activity Thermogenesis (EAT) – energy during workouts
TDEE determines how many calories you need to eat to maintain, lose, or gain weight.
2. Understanding Metabolic Components
A. BMR – Your Baseline Burn
Accounts for 60–70% of daily burn. Affected by age, sex, weight, height, and body composition.
B. TEF – Digestive Energy
Eating uses energy—roughly 10% of calories ingested.
C. NEAT – Hidden Burn
Movement throughout the day—walking, standing, fidgeting—can add 500+ calories depending on your lifestyle.
D. EAT – Structured Exercise
Workouts like cardio, lifting, yoga, HIIT—this component is fully controllable by you.
3. How TDEE Is Calculated
A TDEE Calculator uses formulas like Mifflin–St Jeor, which might look like:
- Men: BMR = 10×weight + 6.25×height − 5×age + 5
- Women: BMR = 10×weight + 6.25×height − 5×age − 161
Then it multiplies BMR by an activity factor:
- Sedentary (little to no exercise): ×1.2
- Lightly active (1–3 days/week): ×1.375
- Moderately active (3–5 days/week): ×1.55
- Very active (6–7 days/week): ×1.725
- Extra active (physical job + training): ×1.9
This yields your TDEE—the calories you should eat to maintain weight.
4. Using Your TDEE
A. For Weight Maintenance
Eat within ~5% of your TDEE to maintain weight and body composition.
B. For Weight Loss
Aim for a calorie deficit of 10–20% below TDEE — about 500 calories/day = ~1 pound/week.
C. For Muscle Gain
Consume 10–15% above TDEE to support growth — around 250–500 extra calories.
Always adjust based on progress and body feedback after one month.
5. Tracking & Adjusting Over Time
Goal Checkpoints
- Weigh weekly at the same time
- Measure waist/body composition monthly
Adjustments
- Scale weight drift >0.5kg/week? adjust +/- 250 calories
- Exercise frequency changes? update activity level
Logging
Use daily apps to monitor intake and compare against TDEE—make habit adjustments accordingly.
6. Lifestyle, Hormones, Health & TDEE
Sleep
7–9 hours of quality sleep keeps hunger-regulating hormones balanced.
Stress
Chronic stress can suppress metabolism and raise stress hormones—keep cortisol in check.
Hormones
Conditions like thyroid issues, PCOS, menopause affect your needs—consult professionals if needed.
7. Meal Planning Based on TDEE
Macros
- Protein: 0.8–1.2g per pound of body weight
- Fats: 20–35% of total calories
- Carbs: fill the remainder for energy and recovery
Example Daily Meal Plan (Maintenance)
- 2,000 kcal target:
- Protein 150g (~600 kcal)
- Fat 70g (~630 kcal)
- Carbs remaining (~770 kcal)
Eat whole foods, fiber, hydrated, and adjust as you track.
8. Supplements & Smart Nutrition
While not necessary, helpful ones include:
- Protein powders (whey, plant-based)
- Omega-3s
- Creatine for strength
- Vitamin D if deficient
- Greens powders—nice but optional
Use them to fill genuine gaps—do not rely on supplements for calorie intake.
9. FAQs & Troubleshooting
Q: My weight stalls—is my metabolism broken?
A: Rarely. Likely inaccurate tracking, gradual muscle gain, or hidden inactivity.
Q: Should I recalculate TDEE every year?
A: Yes—especially after weight changes, pregnancy, or new fitness routines.
Q: Can my metabolism be higher than TDEE?
A: Exercise and NEAT can raise it, but maintain structure to track consistently.
Q: Should I use measured calories or formula?
A: Formulas provide a starting point—fine-tune as you track and learn.
10. What to Do Next
- Calculate your TDEE using our tool
- Set your target (maintain, lose, gain)
- Plan meals based on your calorie and macro needs
- Monitor progress monthly
- Adjust gradually for sustained results