TDEE Calculator
Estimate your Total Daily Energy Expenditure.
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What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's an estimation of how many calories your body burns in a 24-hour period, including sleeping, working, exercising, and even digesting food. Knowing your TDEE is the most important first step for managing your weight, whether your goal is to lose, maintain, or gain weight.
Components of TDEE
Your TDEE is made up of four key components:
- Basal Metabolic Rate (BMR): The energy used for basic bodily functions at rest. This is the largest component of your TDEE.
- Thermic Effect of Food (TEF): The energy used to digest, absorb, and metabolize food.
- Exercise Activity Thermogenesis (EAT): The calories burned during purposeful exercise like running, lifting weights, or playing sports.
- Non-Exercise Activity Thermogenesis (NEAT): The energy expended for everything else you do that is not sleeping or formal exercise. This includes walking, fidgeting, and daily chores.
This calculator estimates your BMR and then multiplies it by an activity factor that accounts for EAT and NEAT to find your TDEE. For a detailed scientific breakdown of these components, you can refer to research published by the National Institutes of Health (NIH).
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to keep vital functions running. TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn from physical activity, from walking around to intense exercise. TDEE is the more important number for determining your actual daily calorie needs for weight management.
How do I use my TDEE for weight loss?
Your TDEE represents your 'maintenance calories.' To lose weight, you need to consume fewer calories than your TDEE. A common, sustainable goal is to eat about 500 calories less than your TDEE per day to lose approximately 1 pound per week. To gain weight, you would eat more than your TDEE.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for estimating your Basal Metabolic Rate (BMR). The TDEE is then calculated by multiplying your BMR by an activity factor. While it's a very reliable estimate for most people, individual metabolisms can vary. It's an excellent starting point for determining your calorie needs.