TDEE Calculator Information
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities and bodily functions. It's the sum of your Basal Metabolic Rate (BMR) and the calories burned through physical activity and daily movement.
Understanding your TDEE is crucial for:
- Weight Loss: Consuming fewer calories than your TDEE creates a calorie deficit
- Weight Maintenance: Consuming calories equal to your TDEE maintains your current weight
- Weight Gain: Consuming more calories than your TDEE creates a calorie surplus
How TDEE is Calculated
Our TDEE calculator uses the Mifflin-St Jeor Equation to calculate your BMR, then applies activity multipliers to determine your total daily energy expenditure.
BMR Calculation (Mifflin-St Jeor Equation)
- weight in kg = Your weight in kilograms
- height in cm = Your height in centimeters
- age in years = Your age in years
- BMR = Basal Metabolic Rate in calories per day
Activity Level Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Light | Light exercise/sports 1-3 days/week | 1.375 |
| Moderate | Moderate exercise/sports 3-5 days/week | 1.55 |
| Active | Hard exercise/sports 6-7 days a week | 1.725 |
| Very Active | Very hard exercise, physical job | 1.9 |
TDEE = BMR × Activity Multiplier
Using Your TDEE Results
Calorie Goals
Weight Loss
Consume 500 calories less than your TDEE per day to lose approximately 1 pound per week.
Maintenance
Consume calories equal to your TDEE to maintain your current weight.
Weight Gain
Consume 500 calories more than your TDEE per day to gain approximately 1 pound per week.
Important Considerations
- These calculations are estimates and individual needs may vary
- Body composition, muscle mass, and medical conditions affect calorie needs
- Monitor your progress and adjust calorie intake as needed
- Consult with a healthcare professional for personalized advice
- Never consume fewer than 1,200 calories per day (women) or 1,500 calories per day (men)
Factors Affecting TDEE
Age
Metabolism naturally slows with age. Older adults typically have lower TDEE due to decreased muscle mass and reduced physical activity.
Gender
Men generally have higher TDEE than women due to greater muscle mass and higher basal metabolic rates.
Body Composition
Muscle tissue burns more calories at rest than fat tissue. Individuals with more muscle mass have higher TDEE.
Activity Level
Physical activity significantly impacts TDEE. Regular exercise and daily movement increase total calorie expenditure.
Tips for Accurate Results
- Be honest about your activity level: Overestimating activity can lead to consuming too many calories
- Update regularly: Recalculate your TDEE as your weight, activity level, or age changes
- Track your progress: Monitor weight changes and adjust calorie intake accordingly
- Consider body composition: If you're building muscle, you may need more calories than the calculator suggests
- Account for non-exercise activity: Daily movement like walking, standing, and fidgeting also burns calories
Important Disclaimers
Disclaimer: This calculator provides estimates for educational purposes only. TDEE calculations are based on general formulas and may not be accurate for all individuals.
Always consult with a qualified healthcare professional for personalized health advice. Individual calorie needs may vary based on body composition, medical conditions, medications, and other factors.
The activity level multipliers are general guidelines. Your actual calorie needs may differ based on your specific circumstances and should be adjusted based on your progress and goals.