TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE). Calculate your daily calorie needs based on your BMR and activity level.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total energy that a person uses in a day. TDEE is hard to measure accurately and varies day by day. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food.
Understanding your TDEE is crucial for weight management. If you consume more calories than your TDEE, you'll gain weight. If you consume fewer calories than your TDEE, you'll lose weight. To maintain your current weight, consume calories equal to your TDEE.
Components of TDEE
Basal Metabolic Rate (BMR)
BMR is a person's energy usage rate while at rest in a temperate environment when the digestive system is inactive. In other words, it is the minimum energy needed to maintain a person's vital organs only. BMR accounts for the largest portion of TDEE (typically 60-75%).
Activity Level
Activity level is a factor based on the amount of activity a person undergoes. This includes deliberate exercise as well as other activities that a person may undergo as part of their job or typical daily activities. These factors are more specifically referred to as the thermic effect of activity, and non-exercise activity thermogenesis (energy expended for non-sleeping, eating, or sports-like exercise).
Thermic Effect of Food (TEF)
The thermic effect of food, also referred to as specific dynamic action, is the amount of energy required by the body to process and use food. It is sometimes estimated as 10% of food energy intake, but this can vary significantly depending on the type of food consumed. Protein, for example, has a far larger thermic effect than dietary fat, since it is more difficult to process.
How is TDEE Calculated?
TDEE is calculated based on the factors described above. The calculation usually begins with an estimation of basal metabolic rate (BMR), which is based on the use of equations that have been developed for this specific purpose. This includes physical characteristics such as age, gender, height, and weight.
Some of the more commonly used equations for estimating BMR include the Mifflin St-Jeor Equation, Harris-Benedict equation, and Katch-McArdle Formula. They are generally pretty similar, but the Katch-McArdle Formula, for example, which takes metabolic activity (resulting from differences between lean body mass and body fat) into account, can be more accurate for lean persons.
Formula: TDEE = BMR × Activity Factor
Once BMR is calculated, it is typically multiplied by an activity level factor, which is based on factors such as exercise and whether a person has a sedentary or very active job. The thermic effect of food is not always factored into the calculation, as it has a relatively smaller impact than BMR and activity level.
Using TDEE for Weight Management
Weight Loss
To lose weight, consume 500-1,000 calories less than your TDEE per day. This creates a calorie deficit that typically results in 1-2 pounds of weight loss per week.
Weight Maintenance
To maintain your current weight, consume calories equal to your TDEE. This keeps your energy balance neutral.
Weight Gain
To gain weight, consume 300-500 calories more than your TDEE per day. This creates a calorie surplus for muscle building or healthy weight gain.
Important Note
TDEE is an estimate and can vary day by day based on your actual activity levels, stress, sleep, and other factors. Use TDEE as a starting point and adjust based on your results. If you're not seeing the expected changes after a few weeks, adjust your calorie intake accordingly. For best results, combine proper nutrition with regular exercise and adequate sleep.