TDEE Calculator - Total Daily Energy Expenditure
Accurately calculate your daily calorie needs and create a scientific diet plan
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What is TDEE?
TDEE (Total Daily Energy Expenditure) stands for Total Daily Energy Expenditure, which is the total calories you burn in a day. It includes your Basal Metabolic Rate (BMR), exercise expenditure, and the thermic effect of food.
Components of TDEE
- Basal Metabolic Rate (BMR, 60-75%): Energy required for basic physiological functions like breathing, heartbeat, and cell repair
- Exercise Expenditure (15-30%): Calories burned through physical activity and exercise
- Thermic Effect of Food (TEF, 10%): Energy required for digesting, absorbing, and metabolizing food
- Non-Exercise Activity Thermogenesis (NEAT): Daily activities like walking, standing, and housework
How to Calculate TDEE?
We use the Mifflin-St Jeor Equation, which is one of the most accurate BMR calculation formulas currently recognized:
Male BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Female BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Then multiply by the activity factor to get TDEE:
TDEE = BMR × Activity Factor
Why is TDEE Important?
- Weight Management: Understanding TDEE is the foundation for creating weight loss, maintenance, or gain plans
- Nutrition Goals: Helps determine how many calories to consume daily to reach your goals
- Health Management: Avoids health problems caused by excessive or insufficient calorie intake
- Exercise Optimization: Adjust diet based on activity level to optimize performance
Usage Recommendations
- Weight Loss: Consume 300-500 calories less than TDEE daily
- Weight Gain: Consume 300-500 calories more than TDEE daily
- Maintain Weight: Match daily calorie intake to TDEE
- Regular Adjustments: TDEE changes with weight and activity level; recalculate monthly
Frequently Asked Questions
1. Is the TDEE calculation accurate?
The Mifflin-St Jeor equation used in this calculator is one of the most accurate formulas validated by research, but results still have a margin of error of ±10-15%. We recommend using the calculated value as a starting reference point and adjusting calorie intake based on actual weight changes. Track your weight for 2-3 weeks to verify if the calculation is accurate for you.
2. How do I choose the right activity level?
Your activity level should include all conscious activities. If you exercise 3-5 times per week for 30-60 minutes but spend most of your workday sitting, you should choose "Lightly Active" rather than "Moderately Active." If unsure, it's better to choose a lower activity level to avoid overestimating calorie burn.
3. How many calories should I eat to lose weight?
We recommend consuming 300-500 calories less than your TDEE for weight loss, which allows for a healthy weight loss of 0.5-1 kg (1-2 lbs) per week. Daily calorie intake should not drop below your BMR (basal metabolic rate), as this can slow down your metabolism and negatively impact health.
4. Why isn't my weight changing as expected?
There are several possible reasons: (1) Activity level is overestimated or underestimated; (2) Calorie intake tracking is inaccurate; (3) Water retention affects weight; (4) Stress, sleep, and other factors affect metabolism. We recommend tracking for 2-3 weeks and observing average trends rather than daily fluctuations.
5. How often should I recalculate my TDEE?
We recommend recalculating your TDEE every 4-6 weeks or when your weight changes by more than 5 kg (11 lbs). Changes in weight, age, and activity level all affect energy expenditure. Regular updates ensure your calorie targets remain accurate. You should also recalculate if you change exercise habits or start a new training program.
Use our TDEE calculator to accurately calculate your daily calorie expenditure, create a scientific diet and exercise plan, and achieve healthy weight loss or muscle gain goals.