TDEE Calculator
Calculate your Total Daily Energy Expenditure — the number of calories you burn per day. Get personalized targets for fat loss, maintenance, or muscle gain.
Moderate exercise 3–5 days/week
Daily Calories (Maintenance)
kcal / day
| Formula | BMR | TDEE | Best For |
|---|---|---|---|
| Mifflin-St Jeor | 1674 kcal | 2595 kcal | Most accurate for average body composition |
| Harris-Benedict | 1724 kcal | 2672 kcal | Classic formula, tends to overestimate slightly |
Understanding TDEE: Your Complete Guide
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes everything — breathing, digesting food, walking, exercising, and even fidgeting. TDEE is the starting point for any nutrition plan because it tells you your maintenance calories — the amount needed to maintain your current weight.
Components of TDEE
BMR (60–70% of TDEE)
Basal Metabolic Rate — calories burned at complete rest. This is the energy needed to keep your organs functioning, breathe, and maintain body temperature.
TEF (8–15% of TDEE)
Thermic Effect of Food — energy used to digest and process food. Protein has the highest TEF (~25%), followed by carbs (~8%), then fats (~3%).
EAT (5–30% of TDEE)
Exercise Activity Thermogenesis — calories burned during planned exercise like running, lifting, or cycling.
NEAT (5–15% of TDEE)
Non-Exercise Activity Thermogenesis — calories burned from daily movement like walking, fidgeting, cooking, and standing. This varies enormously between people.
Which BMR Formula Should You Use?
Use Mifflin-St Jeor if you don't know your body fat percentage — it's the most validated formula for the general population. If you know your body fat %, use Katch-McArdle, which accounts for lean body mass and is more accurate for both lean athletes and individuals with higher body fat. Avoid Harris-Benedict for new calculations as it tends to overestimate by 5-15%.
Choosing Your Activity Level
The most common mistake is overestimating activity level. Most people with desk jobs who exercise 3–4 times per week should choose "Lightly Active" or "Moderately Active" — not "Very Active." Your non-exercise movement (NEAT) matters more than you think. A good rule: start with one level lower than you think, track for 2 weeks, and adjust.
Setting Calorie Goals
- Fat loss: A deficit of 500 kcal/day ≈ 0.5 kg (1 lb) per week. Never go below BMR — this is counterproductive and unsustainable.
- Maintenance: Eat at TDEE level. Use this for body recomposition (lose fat + gain muscle simultaneously).
- Muscle gain: A surplus of 250–500 kcal/day. Larger surpluses mostly increase fat gain, not muscle growth.
- Protein: Regardless of calorie goal, aim for 1.6–2.2 g/kg of body weight to preserve muscle.
Frequently Asked Questions
How accurate is a TDEE calculator?
TDEE calculators provide an estimate that's typically within ±10% of your true expenditure. Use the result as a starting point, then track your weight for 2–3 weeks and adjust ±100–200 kcal until you see the desired trend.
Should I eat back exercise calories?
If you selected your correct activity level, your exercise is already accounted for in the TDEE number. Don't "eat back" extra calories burned from individual workouts — that leads to double-counting.
Why am I not losing weight at a deficit?
Common reasons: 1) underestimating food intake (weigh food, don't eyeball), 2) overestimated activity level, 3) metabolic adaptation after long dieting (take a diet break at maintenance for 2 weeks). Also, weight fluctuates ±1–2 kg daily from water — track weekly averages, not daily numbers.