TDEE Calculator
Calculate how many calories you burn each day based on your activity level.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period, including all activities from sleeping to intense exercise.
Your TDEE is calculated by taking your Basal Metabolic Rate (BMR) — the calories your body needs just to survive at rest — and multiplying it by an activity factor that accounts for your daily movement and exercise habits.
Understanding your TDEE is crucial for any fitness goal, whether you want to lose fat, build muscle, or maintain your current weight.
How to Calculate TDEE
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in the general population.
For Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
For Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Once your BMR is calculated, it's multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (athlete-level training) to get your TDEE.
TDEE for Weight Loss
To lose weight, you need to consume fewer calories than your TDEE. This creates a caloric deficit that forces your body to use stored fat for energy.
A moderate deficit of 300-500 calories below your TDEE is recommended for sustainable fat loss. This typically results in losing 0.5-1 pound per week while preserving muscle mass.
Crash diets with extreme deficits often backfire, leading to muscle loss, metabolic adaptation, and eventual weight regain. Consistency with a moderate deficit yields better long-term results.
TDEE for Bulking
To build muscle, you need to consume more calories than your TDEE. This creates a caloric surplus that provides your body with the extra energy needed for muscle protein synthesis.
A moderate surplus of 200-400 calories above your TDEE is ideal for a lean bulk. This allows for muscle growth while minimizing excess fat gain.
"Dirty bulking" with massive surpluses leads to unnecessary fat gain that you'll have to cut later. A controlled surplus combined with progressive resistance training is the most efficient approach.
Frequently Asked Questions
How accurate is a TDEE calculator?
TDEE calculators provide an estimate within 10-15% accuracy for most people. Your actual energy expenditure can vary based on factors like muscle mass, hormones, and daily activity variations. Use your calculated TDEE as a starting point and adjust based on your results over 2-3 weeks.
Should I eat my TDEE to lose weight?
No, to lose weight you need to eat below your TDEE to create a caloric deficit. A moderate deficit of 300-500 calories below your TDEE is recommended for sustainable fat loss.
How often should I recalculate my TDEE?
Recalculate your TDEE every 10-15 pounds of weight change, or every 2-3 months. As your body weight and activity level change, so does your daily calorie needs.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories burned through daily activities and exercise. TDEE is always higher than BMR.