TDEE Calculator

What Is TDEE—Your Body’s Caloric Blueprint?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a single day. It’s the sum of three major components:

• Basal Metabolic Rate (BMR) – energy used at rest for vital functions like breathing, circulation, and cell repair.
• Thermic Effect of Food (TEF) – calories burned digesting and absorbing nutrients.
• Physical Activity – exercise and non-exercise activity thermogenesis (NEAT), such as walking or fidgeting.

Understanding TDEE is essential for creating a personalized nutrition plan. Whether you’re aiming to lose weight, gain muscle, or maintain your current physique, TDEE provides the foundation for determining how much you should eat.

Why TDEE Matters for Your Goals

TDEE is the cornerstone of any nutrition strategy. It tells you exactly how many calories you can consume to achieve your goals:

• Weight Loss: Consume fewer calories than your TDEE to create a caloric deficit.
• Maintenance: Match your caloric intake to your TDEE to maintain your current weight.
• Weight Gain: Exceed your TDEE to support muscle growth or healthy weight gain.

Without knowing your TDEE, you risk over- or under-eating, which can lead to stalled progress or unwanted weight changes.

Breaking Down BMR: The Largest Component

Your Basal Metabolic Rate (BMR) accounts for 60–75% of your TDEE. It’s the number of calories your body needs to perform essential functions at rest, such as maintaining your heartbeat, breathing, and regulating body temperature. Several formulas can estimate BMR:

The Mifflin–St Jeor formula is widely regarded as the most accurate for the general population, while the Katch–McArdle formula is ideal for those who know their body-fat percentage.

Thermic Effect of Food (TEF): The Hidden Burner

TEF is the energy your body uses to digest, absorb, and metabolize nutrients. It accounts for about 10% of your daily caloric expenditure. The TEF varies by macronutrient:

• Protein: 20–30% of calories consumed.
• Carbohydrates: 5–10% of calories consumed.
• Fat: 0–3% of calories consumed.

For example, if you consume 2,000 calories per day, approximately 200 calories will be burned through TEF.

Activity Energy Expenditure: Your Lifestyle Factor

Physical Activity Energy Expenditure (PAEE) includes both structured exercise and non-exercise activity thermogenesis (NEAT), such as walking, cleaning, or fidgeting. Activity multipliers are used to estimate PAEE:

Calculating Your TDEE: Step-by-Step

1. Estimate your BMR using one of the formulas above.
2. Calculate TEF (≈10% of caloric intake).
3. Choose an activity multiplier that matches your lifestyle.
4. Apply the formula: TDEE = BMR × Activity Multiplier.
5. Adjust based on your goals:
   • Deficit: Subtract 10–20% for weight loss.
   • Surplus: Add 5–15% for muscle gain.

Practical Example

Let’s calculate TDEE for a 30-year-old male, 75 kg, 175 cm, lightly active:

BMR (Mifflin–St Jeor): (10 × 75) + (6.25 × 175) – (5 × 30) + 5 = 1,686 kcal

TDEE: 1,686 × 1.375 = 2,318 kcal/day

To lose fat, aim for ~2,000 kcal/day; to gain muscle, target ~2,550 kcal/day.

Tracking & Adjustment

TDEE is an estimate. Track your progress weekly:

• Weigh yourself under consistent conditions.
• Log your daily intake using a nutrition app like MyFitnessPal.
• Adjust your intake by ±5–10% if your weight stalls for 2–3 weeks.

Conclusion: Master Your Calories, Master Your Goals

By understanding TDEE and its components—BMR, TEF, and activity—you gain a powerful tool for managing weight, performance, and overall health. Use the formulas and strategies outlined here as your foundation, track results consistently, and fine-tune as you go. With precision and consistency, you’ll achieve your goals faster and more sustainably.

Frequently Asked Questions