TDEE stands for Total Daily Energy Expenditure. It's an estimate of the total number of calories you burn in a 24-hour period, including your resting metabolism (BMR) and all physical activity. It represents your 'maintenance calories'.

How do I use my TDEE to lose weight?

To lose weight, you need to consume fewer calories than your TDEE. A sustainable caloric deficit is typically 300-500 calories below your TDEE, which usually results in a loss of about 0.5-1 pound per week.

TDEE Calculator - Free Online Calculator

Q: Which activity level should I choose?

It's best to be honest and slightly conservative. If you have a desk job and work out 3 days a week, 'Lightly active' is a good choice. 'Moderately active' is for those with more active jobs or who perform intense exercise most days of the week. Most people tend to overestimate their activity level.

If you're looking for the single most important number in your weight management journey, this is it. Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day, including all your activities. It's the true "maintenance" level for your body. Our TDEE Calculator takes your fundamental metabolic rate and combines it with your activity level to give you this crucial figure. Understanding your TDEE is the key to setting effective, data-driven goals, whether you want to lose fat, build muscle, or simply maintain your current weight with precision.

How to Use the TDEE Calculator

Calculating your TDEE is a simple process that builds upon your BMR:

Enter Your Personal Details: Input your age, gender, height in centimeters, and weight in kilograms. These are used to calculate your BMR first.
Select Your Activity Level: This is the most important step. Choose the category that best describes your average weekly activity, from sedentary (desk job) to extra active (physical job + daily exercise).
Calculate Your TDEE: Click the "Calculate TDEE" button to see your estimated daily maintenance calories and a breakdown of your BMR.

The Components of Your TDEE

Your TDEE isn't a single number but a sum of four different ways your body burns energy throughout the day. The activity multipliers in our calculator provide a simple way to estimate this complex total.

Basal Metabolic Rate (BMR): As calculated with our BMR Calculator, this is the energy your body uses for its most basic functions while at rest. It is the largest component of your TDEE, typically accounting for 60-75% of your total daily burn.
Thermic Effect of Food (TEF): Your body uses energy to digest, absorb, and metabolize the food you eat. This accounts for about 10% of your daily calorie expenditure. Protein has a higher thermic effect than carbs and fats, meaning your body burns more calories to process it.
Non-Exercise Activity Thermogenesis (NEAT): These are the calories you burn from activities that aren't planned exercise. This includes everything from walking to your car, fidgeting at your desk, doing chores around the house, and even typing. NEAT can vary dramatically from person to person and is a major factor in why some people seem to have a "faster" metabolism than others.
Exercise Activity Thermogenesis (EAT): This is the energy you burn during planned, intentional exercise sessions, like going for a run, lifting weights, or attending a fitness class.

Putting Your TDEE to Work

Your TDEE result is your estimated maintenance calorie level. It's the number of calories you would need to eat each day to stay at your current weight. With this number, you can now set a clear, actionable goal.

For Fat Loss: To lose weight, you need to be in a caloric deficit. A sustainable and healthy deficit is typically 15-20% below your TDEE. For most people, this equates to a deficit of 300-500 calories per day, which generally leads to a safe loss of about 0.5-1 pound per week.
For Muscle Gain: To build muscle (and gain weight), you need to be in a caloric surplus. A modest surplus of 10-15% above your TDEE is recommended. This usually means eating an extra 250-400 calories per day, which supports muscle growth while minimizing excess fat gain. This should be combined with a progressive strength training program.
For Maintenance: If you are happy with your current weight, simply aim to eat at or around your calculated TDEE on a consistent basis.

Our Calorie Calculator can help you set these specific targets automatically.

The Limitations of TDEE Calculators: A Starting Point, Not a Final Answer

While our calculator uses a scientifically validated formula, it's important to remember that the result is an educated estimate. The biggest variable is the "Activity Level" you select. This is subjective and can be difficult to assess accurately. Two people who both choose "Moderately Active" could have TDEEs that differ by several hundred calories in reality.

The best way to use your TDEE result is as a starting point. Follow your calculated maintenance calories for 2-3 weeks and track your weight.

If your weight stays the same, your TDEE calculation is accurate!
If you are losing weight, your actual TDEE is slightly higher than calculated.
If you are gaining weight, your actual TDEE is slightly lower than calculated.

Based on these real-world results, you can adjust your calorie intake up or down by 100-200 calories to find your true maintenance level.

Frequently Asked Questions About TDEE

Which activity level should I choose?

Be honest and conservative. If you have a desk job and work out 3 times a week, "Lightly active" is likely the right choice. "Moderately active" is more appropriate for someone with a desk job who performs intense exercise 4-5 days a week, or someone with a more active job (like a mail carrier or server) who also works out. Most people overestimate their activity level.

Should I recalculate my TDEE after I lose weight?

Yes. It's a good idea to recalculate your TDEE every time you lose about 10% of your body weight, or if your regular activity level changes significantly (e.g., you get a new, more active job). As your body gets smaller, it requires less energy to maintain, so your TDEE will decrease slightly.

Why is my TDEE different from what my fitness watch says?

Fitness trackers and watches use heart rate data, accelerometers, and their own proprietary algorithms to estimate calorie burn. A TDEE calculator uses a formula-based approach with an activity multiplier. Both are estimates. The TDEE calculator can be a more consistent baseline, while a watch might be better at capturing day-to-day variations. The best approach is to use both as tools and rely on your real-world weight trend over time as the ultimate source of truth.

Do I eat the same number of calories on rest days?

For simplicity and consistency, it's generally recommended to eat the same number of calories every day. Your TDEE and activity multiplier already account for an average of your active and rest days over the course of a week. While some advanced athletes use "calorie cycling" (eating more on training days and less on rest days), a consistent daily target is easier to adhere to and just as effective for most people.

TDEE Calculator