TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, combining your BMR with the energy used for physical activity, digestion, and daily movement. TDEE is the key number for planning weight loss, maintenance, or muscle-building diets.

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Weight (lbs)

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Formula

Activity Level

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body uses over a 24-hour period. It consists of three main components: Basal Metabolic Rate (BMR), the thermic effect of food (TEF), and the thermic effect of activity (TEA), which includes both structured exercise and non-exercise activity thermogenesis (NEAT).

TDEE is the most practical number for managing body weight. Eat more than your TDEE and you gain weight; eat less and you lose weight. Eating at your TDEE maintains your current weight. Understanding this number removes guesswork from nutrition planning.

How TDEE Is Calculated

TDEE is estimated by multiplying your BMR by an activity multiplier:

Activity Level	Multiplier	Description
Sedentary	1.2	Desk job, little to no exercise
Lightly Active	1.375	Light exercise 1-3 days/week
Moderately Active	1.55	Moderate exercise 3-5 days/week
Very Active	1.725	Hard exercise 6-7 days/week
Extra Active	1.9	Very hard exercise, physical job, or 2x/day training

Using TDEE for Your Goals

Fat loss: Subtract 300-500 calories from your TDEE for a moderate, sustainable deficit.
Maintenance: Eat at your TDEE to keep your current weight stable.
Muscle gain: Add 200-400 calories above TDEE to support lean mass growth while minimizing fat gain.

Limitations

TDEE calculators provide estimates, not exact numbers. The activity multipliers are broad categories that may not perfectly reflect your individual routine. Adaptive thermogenesis can also alter your true TDEE over time as your body adjusts to caloric changes. Track your weight and intake for 2-3 weeks, then adjust your calorie target based on actual results. Consulting a registered dietitian can help you fine-tune your plan.

Related Calculators

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Frequently Asked Questions

How accurate are online TDEE calculators?

Online TDEE calculators are generally accurate within 10-15% for most people. The main source of error is the activity multiplier, which is a rough categorization. Tracking your actual food intake and weight changes over several weeks is the best way to determine your true TDEE empirically.

What activity level should I select?

Most people overestimate their activity level. If you work a desk job and exercise 3-4 times per week for about an hour, 'Moderately Active' is usually appropriate. If in doubt, select one level lower than you think and adjust based on real-world results over 2-3 weeks.

Does TDEE change over time?

Yes. TDEE changes with weight loss, weight gain, aging, and shifts in activity. As you lose weight, your BMR decreases, which lowers your TDEE. Gaining muscle raises it. Recalculate your TDEE every 4-6 weeks or whenever your weight or activity changes significantly.

Should I eat back exercise calories?

If you used the TDEE method (which already factors in exercise), you do not need to eat back exercise calories. Doing so would create a surplus. If you used a sedentary TDEE and then add exercise on top, eating back a portion (about 50-75%) of exercise calories can help maintain your target deficit.