TDEE Calculator
What Is TDEE (Total Daily Energy Expenditure)?
TDEE (Total Daily Energy Expenditure) is the total amount of calories your body burns in a single day. It includes your Basal Metabolic Rate (BMR), activity level, and the thermic effect of food (TEF).
Your TDEE determines how many calories you need daily to maintain, lose, or gain weight. Accurately knowing your TDEE helps you plan your nutrition, diet, and fitness goals effectively.
Basal Metabolic Rate (BMR)
BMR represents the energy your body needs at rest to maintain vital functions like breathing, circulation, and cell production.
In simple terms, it’s the minimum calorie requirement for your body to stay alive and function properly.
Common formulas for calculating BMR include:
- Mifflin-St Jeor Equation (most accurate for most people)
- Harris-Benedict Equation
- Katch-McArdle Formula (best for lean individuals as it accounts for muscle mass)
Activity Level
Your activity level reflects how active you are throughout the day, from workouts to daily movements at work or home.
This includes both:
- Exercise activity – deliberate workouts or training sessions
- Non-exercise activity thermogenesis (NEAT) energy is burned through daily tasks such as walking, cleaning, or standing
Each activity level has a multiplier that helps calculate your TDEE more accurately:
- Sedentary (little or no exercise): 1.2
- Lightly Active: 1.375
- Moderately Active: 1.55
- Very Active: 1.725
- Extra Active: 1.9
Thermic Effect of Food (TEF)
The Thermic Effect of Food (TEF) is the amount of energy required to digest, absorb, and process the food you eat.
Typically, TEF makes up about 10% of total calorie intake, but varies based on diet composition. Protein has the highest thermic effect compared to fats or carbs.
How Is TDEE Calculated?
Your TDEE is calculated by first estimating your BMR using one of the formulas above and then multiplying it by your activity level factor.
The formula can be summarized as:
TDEE = BMR × Activity Level
Some advanced methods may also consider the Thermic Effect of Food for added precision, though it’s usually a smaller factor compared to BMR and activity.
Why Use a TDEE Calculator?
Using an online TDEE calculator helps you:
- Understand your daily calorie needs
- Create effective weight loss or gain plans
- Adjust your macronutrient ratios (protein, carbs, fats)
- Track your fitness and health goals more efficiently
Estimate your Total Daily Energy Expenditure easily with the TDEE Calculator, accurate, user-friendly, and free to use.
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