If provided, uses the more accurate Katch-McArdle formula
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including your basal metabolic rate (BMR) plus all physical activity. Your TDEE represents your maintenance calories - the exact amount needed to maintain your current weight.
Understanding your TDEE is crucial for effective weight management. Whether you want to lose weight, gain muscle, or maintain your current physique, knowing your TDEE provides the scientific foundation for planning your nutrition and achieving your goals.
The Four Components of TDEE
1. Basal Metabolic Rate (BMR)
60-75% of TDEE. Calories burned at complete rest for basic life functions like breathing, circulation, and organ function.
2. Thermic Effect of Food (TEF)
~10% of TDEE. Calories burned digesting, absorbing, and storing food. Protein has the highest thermic effect (20-30%).
3. Non-Exercise Activity (NEAT)
15-30% of TDEE. Daily movements like walking, fidgeting, standing, and household chores.
4. Exercise Activity (EAT)
0-15% of TDEE. Planned physical activity including sports, gym sessions, running, and cycling.
How to Calculate Your TDEE
The Mifflin-St Jeor Formula
Our TDEE calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for modern populations:
For Men:
+ (6.25 × height cm)
- (5 × age years)
+ 5
For Women:
+ (6.25 × height cm)
- (5 × age years)
- 161
Activity Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | BMR × 1.2 | Desk job, little to no exercise |
| Lightly Active | BMR × 1.375 | Light exercise 1-3 days/week |
| Moderately Active | BMR × 1.55 | Moderate exercise 3-5 days/week |
| Very Active | BMR × 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | BMR × 1.9 | Training 2x/day, physical job |
Final Formula: TDEE = BMR × Activity Multiplier
Understanding Your TDEE Results
Your TDEE represents the total calories you burn daily. This is your maintenance calorie target. Here's how to use it:
For Weight Loss
Create a calorie deficit by eating less than your TDEE:
- Conservative (0.5 lb/week): TDEE - 250 calories
- Moderate (1 lb/week - Recommended): TDEE - 500 calories
- Aggressive (1.5 lbs/week): TDEE - 750 calories
- Maximum safe (2 lbs/week): TDEE - 1,000 calories
Important: Never go below 1,200 calories for women or 1,500 calories for men without medical supervision.
For Muscle Gain
Create a calorie surplus by eating more than your TDEE:
- Beginner: TDEE + 250-300 calories
- Intermediate: TDEE + 300-400 calories
- Advanced: TDEE + 400-500 calories
Combine calorie surplus with resistance training for optimal muscle growth.
For Weight Maintenance
Eat exactly at your TDEE to maintain your current weight. Track your weight for 2-3 weeks and adjust if necessary - individual variation exists.
How to Choose Your Activity Level
Be honest with yourself. Most people overestimate their activity level, which leads to overestimating calorie needs and stalled progress.
Sedentary (1.2)
- Work at a desk
- Drive to work
- Watch TV or use computer for leisure
- Rarely exercise
- Little movement throughout the day
Lightly Active (1.375)
- Light exercise 1-3 days per week
- Walk occasionally
- Some movement in daily routine
- Might take stairs sometimes
- Short walks for breaks
Moderately Active (1.55)
- Moderate exercise 3-5 days per week
- OR active job (nurse, teacher, waitress)
- Regular movement throughout the day
- Purposeful exercise routine
- Walk for transportation some days
Very Active (1.725)
- Hard exercise 6-7 days per week
- OR very active job (construction, landscaping)
- Intense training sessions
- High daily step count (10,000+)
- Physical recreation on weekends
Extremely Active (1.9)
- Training twice per day
- Professional athlete
- Extremely physical labor-intensive job
- Military in training
- Endurance event training
Tips for Accurate TDEE Calculation
Common Mistakes to Avoid
- Overestimating activity: Most people think they're "moderately active" when they're actually "lightly active"
- Only counting exercise: Don't forget NEAT - walking, standing, and daily movement count significantly
- Not updating regularly: Activity levels change with seasons, jobs, and life events
- Ignoring body composition: Muscle burns more calories than fat, even at rest
Improving Accuracy
- Track for 2-3 weeks: Monitor weight while eating at your calculated TDEE and adjust if needed
- Use a body fat percentage: If known, it provides more accurate BMR calculation
- Consider your job: Active jobs significantly impact TDEE through NEAT
- Be consistent: Weigh yourself at the same time daily for accurate tracking
Frequently Asked Questions
What is TDEE and why is it important?
TDEE (Total Daily Energy Expenditure) is the total calories you burn daily including all activities. It's important because it tells you exactly how many calories you need to maintain, lose, or gain weight. Knowing your TDEE is the foundation of effective nutrition planning.
How accurate is TDEE calculation?
TDEE calculators provide estimates that are typically accurate within 10% for most people. The Mifflin-St Jeor formula we use is considered the most accurate for modern populations. For best results, track your weight for 2-3 weeks while eating at your calculated TDEE and adjust based on actual results.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest for basic functions. TDEE includes BMR plus all calories burned through daily activities and exercise. BMR is typically 60-75% of your TDEE.
How do I use TDEE for weight loss?
To lose weight, eat fewer calories than your TDEE. For sustainable weight loss of 1 lb per week, create a 500-calorie deficit by eating TDEE - 500 calories daily. Never go below 1,200 calories for women or 1,500 calories for men without medical supervision.
Which activity level should I choose?
Be honest and choose the level that best describes your typical week. Most people overestimate their activity level. If you have a desk job and exercise 3x per week, you're likely "lightly active" not "moderately active." Consider ALL daily movement, not just exercise.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever your weight changes significantly (10+ lbs), your activity level changes, or every 2-3 months during active weight loss or gain. As you lose weight, your TDEE will decrease and require adjustment.
Can I eat more if I exercise more?
Yes, but the TDEE calculation already accounts for your exercise through the activity multiplier. If you significantly increase exercise, you may need to move up one activity level. Remember that exercise burns fewer calories than most people think.
What if my weight doesn't change at my calculated TDEE?
Individual variation exists in metabolism. If your weight stays the same after 2-3 weeks at your calculated TDEE, your actual TDEE may be 10-15% higher or lower. Adjust your calorie intake by 100-200 calories and continue monitoring. Consistency is key.
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