TDEE Calculator
About TDEE
What is TDEE?
Total Daily Energy Expenditure - the total calories you burn per day including all activities.
What is BMR?
Basal Metabolic Rate - calories burned at rest just to maintain vital functions.
Healthy Weight Loss
A deficit of 500 cal/day results in ~0.5kg (1lb) weight loss per week.
Activity Multipliers
Related Calculators
Understanding TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) plus the energy used for all physical activities and digestion.
TDEE Components
- BMR - Basal Metabolic Rate (~60-70%)
- TEF - Thermic Effect of Food (~10%)
- NEAT - Non-Exercise Activity Thermogenesis (~15-20%)
- EAT - Exercise Activity Thermogenesis (~5-10%)
BMR Calculation Methods
Mifflin-St Jeor (Used Here)
Men: 10W + 6.25H - 5A + 5
Women: 10W + 6.25H - 5A - 161
W = weight (kg), H = height (cm), A = age
Harris-Benedict (Original)
Men: 88.36 + 13.4W + 4.8H - 5.7A
Women: 447.6 + 9.2W + 3.1H - 4.3A
Slightly higher estimates, from 1919
Using TDEE for Goals
| Goal | Calories | Expected Rate |
|---|---|---|
| Extreme Loss | TDEE - 1000 | ~1 kg/week |
| Weight Loss | TDEE - 500 | ~0.5 kg/week |
| Maintenance | TDEE | No change |
| Lean Gain | TDEE + 250 | ~0.25 kg/week |
| Bulk | TDEE + 500 | ~0.5 kg/week |
Factors That Affect TDEE
Increases TDEE
- More muscle mass
- Higher activity level
- Larger body size
- Being male (typically)
- Younger age
- Cold environments
Decreases TDEE
- Less muscle mass
- Sedentary lifestyle
- Smaller body size
- Being female (typically)
- Older age
- Prolonged calorie deficit
Variable Factors
- Sleep quality
- Stress levels
- Hormonal status
- Medications
- Health conditions
- Genetics
Metabolic Adaptation
When you diet for extended periods, your body can adapt by lowering TDEE. This is called "metabolic adaptation" or "adaptive thermogenesis." To minimize this:
- Don't cut calories too aggressively (no more than 500-750 below TDEE)
- Include diet breaks or refeed days periodically
- Maintain protein intake to preserve muscle mass
- Include resistance training in your routine
- Get adequate sleep and manage stress
Important Notes
TDEE calculators provide estimates. Your actual needs may vary by 10-15%. Track your weight and intake for 2-3 weeks, then adjust based on real results. If you're not losing weight at your calculated deficit, you may need to reduce intake further or increase activity.
Frequently Asked Questions
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus all calories burned through daily activities, exercise, and digesting food. TDEE is always higher than BMR and is the number you should use for diet planning.
How do I use TDEE to lose weight?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day results in about 1 pound of weight loss per week. For safe, sustainable weight loss, don't go more than 500-750 calories below your TDEE. Larger deficits can lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
Why is my calculated TDEE different from what I actually burn?
TDEE calculators provide estimates based on averages. Individual metabolism varies by 10-15% due to genetics, hormones, muscle mass, and other factors. Activity level is also difficult to estimate accurately. Track your weight and calorie intake for 2-3 weeks, then adjust your target based on actual results.
What is metabolic adaptation and how do I avoid it?
Metabolic adaptation occurs when your body lowers TDEE in response to prolonged calorie restriction. To minimize it: don't cut calories too drastically, include periodic diet breaks or higher-calorie days, maintain protein intake, do resistance training to preserve muscle, and get adequate sleep. If weight loss stalls, try a 1-2 week diet break at maintenance calories.