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TDEE Calculator

Developed & Reviewed by: Nutrify Team

Last updated: November 5, 2025

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TDEE Calculator: Complete Guide to Daily Energy Expenditure

Calculate your Total Daily Energy Expenditure (TDEE) to determine your exact caloric needs. Whether your goal is weight loss, muscle gain, or maintenance, understanding your TDEE is crucial for success.

What is TDEE (Total Daily Energy Expenditure)?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It's a crucial concept in nutrition and fitness, as it helps determine how many calories you need to consume to maintain, lose, or gain weight.

Components of TDEE

TDEE is composed of several factors:

  • Basal Metabolic Rate (BMR): The calories your body burns at rest
  • Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily activities
  • Thermic Effect of Food (TEF): Calories burned digesting food
  • Exercise Activity Thermogenesis (EAT): Calories burned through intentional exercise

TDEE vs BMR: What's the Difference?

Understanding the difference between TDEE and BMR is crucial for accurate calorie planning:

MetricBMRTDEE
DefinitionCalories burned at complete restTotal calories burned per day
IncludesBasic body functions only (breathing, circulation, cell production)BMR + activity + exercise + digestion (TEF)
Typical Value1,200-1,800 cal/day (varies by person)1,500-3,500 cal/day (varies by activity)
CalculationBased on age, gender, height, weightBMR × Activity Factor (1.2 - 1.9)
Use ForUnderstanding baseline metabolismSetting calorie targets for weight goals
Never Eat BelowBMR is the minimum for survivalTDEE minus 500-1000 for safe deficit

Activity Level Multipliers Explained

Your activity level significantly impacts your TDEE. Here's a detailed breakdown of each level:

Sedentary (1.2x BMR)

Little to no exercise, desk job, minimal daily movement. Examples: office worker who drives to work, watches TV most evenings, walks less than 3,000 steps/day. TDEE = BMR × 1.2

Lightly Active (1.375x BMR)

Light exercise 1-3 days/week, or active job with some walking. Examples: walks 30 minutes most days, light yoga 2x/week, teacher or nurse, 4,000-6,000 steps/day. TDEE = BMR × 1.375

Moderately Active (1.55x BMR)

Moderate exercise 3-5 days/week, or physically active job. Examples: gym workouts 3-4x/week, construction worker, walks/runs regularly, 7,000-10,000 steps/day. TDEE = BMR × 1.55

Very Active (1.725x BMR)

Hard exercise 6-7 days/week, or very active physical job. Examples: athlete in training, personal trainer, landscaper, 10,000-15,000 steps/day. TDEE = BMR × 1.725

Extra Active (1.9x BMR)

Very hard exercise daily plus physical job, or 2x training sessions. Examples: competitive athlete, professional sports, construction + gym daily, 15,000+ steps/day. TDEE = BMR × 1.9

How TDEE is Calculated

This calculator uses scientifically-validated equations to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your TDEE:

  1. Calculate BMR using the Mifflin-St Jeor equation (or your chosen formula)
  2. Multiply BMR by an activity factor (1.2 to 1.9) based on your daily activity level
  3. The result is your Total Daily Energy Expenditure in calories per day

Using Your TDEE Results

Once you know your TDEE, you can use it to:

  • Maintain weight: Consume calories equal to your TDEE
  • Lose weight: Consume fewer calories than your TDEE
  • Gain weight: Consume more calories than your TDEE

Common TDEE Calculation Mistakes to Avoid

  • Overestimating activity level: Most people should choose "Sedentary" or "Lightly Active." Only choose "Very Active" if you exercise intensely 6-7 days/week.
  • Not adjusting as weight changes: Your TDEE decreases as you lose weight. Recalculate every 5-10 lbs lost.
  • Counting exercise calories twice: If you selected an active lifestyle, don't add extra calories for workouts already included in your activity level.
  • Using TDEE for immediate targets: TDEE is for maintenance. For weight loss, subtract 300-500 calories. For muscle gain, add 200-500 calories.
  • Ignoring individual variations: Start with calculated TDEE, but track your actual results for 2-3 weeks and adjust if needed (up or down by 100-200 calories).
  • Eating below BMR for extended periods: Never eat significantly below your BMR long-term, as this can slow metabolism and cause health issues.

TDEE Calculator Formula Comparison

Different formulas may give slightly different results. Here's which formula to use for your situation:

FormulaBest ForAccuracyRequirements
Mifflin-St JeorGeneral population, most accurate for average individualsHighest (±10%)Age, gender, height, weight
Harris-BenedictTraditional formula, slightly overestimates for modern sedentary lifestyleGood (±15%)Age, gender, height, weight
Katch-McArdleAthletes, bodybuilders, known body fat %Very High (±5%)Lean body mass or body fat %
CunninghamVery active individuals, competitive athletesVery High (±5%)Lean body mass

Our Recommendation: Start with Mifflin-St Jeor for most accurate general results. If you're an athlete with known body fat percentage, use Katch-McArdle for best accuracy.

Factors Affecting TDEE

Several factors can influence your TDEE:

  • Age: TDEE decreases by approximately 2% per decade after age 30 due to muscle loss
  • Gender: Men typically have 5-10% higher TDEE than women due to greater muscle mass
  • Height and weight: Larger bodies require more energy; TDEE increases with body mass
  • Body composition: Muscle burns ~3x more calories than fat tissue (6 vs 2 cal/lb/day)
  • Activity level: Exercise and daily movement can increase TDEE by 20-90% above BMR
  • Climate: Cold or hot environments can increase TDEE by 5-20% for temperature regulation
  • Diet composition: Protein has highest TEF (20-30%), vs carbs (5-10%) and fats (0-3%)
  • Hormones: Thyroid, cortisol, and testosterone significantly impact metabolic rate
  • Sleep quality: Poor sleep can decrease TDEE by 5-8% and increase appetite hormones

TDEE Calculation Example

Let's walk through an example of how TDEE is calculated using default values. We'll use the Mifflin-St Jeor formula for BMR calculation.

Example Input:

Gender: female

Age: 30 years

Height: 140 cm

Weight: 80 kg

Activity Level: sedentary

Step 1: Calculate BMR

Using the Mifflin-St Jeor formula:

BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161

Plugging in your values:

weight = 80 * (1 - / 100)

Which gives us:

BMR = 1364 kcal/day

Step 2: Apply Activity Factor

Your activity level (sedentary) corresponds to an activity factor of 1.2.

TDEE = BMR * Activity Factor

TDEE = 1364 * 1.2 = 1637 kcal/day

TDEE Breakdown

Your Total Daily Energy Expenditure can be broken down into:

  • BMR: 1364 kcal/day (1364 / 1637 * 100 % of TDEE)
  • Thermic Effect of Food (TEF): 164 kcal/day (estimated at 10% of TDEE)
  • Physical Activity: 109 kcal/day

BMR Calculation Formulas

There are several validated formulas used to calculate BMR, which forms the basis of TDEE. Here are the most scientifically-backed formulas:

1. Mifflin-St Jeor Equation

Most accurate for the general population.

For men: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5

For women: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161

Example (30-year-old female, 60kg, 165cm):

(10 × 60) + (6.25 × 165) - (5 × 30) - 161

= 600 + 1031.25 - 150 - 161

= 1,320 calories/day

2. Harris-Benedict Equation

One of the oldest and most established formulas.

For men: 66.47 + (13.75 × weight kg) + (5.003 × height cm) - (6.755 × age)

For women: 655.1 + (9.563 × weight kg) + (1.850 × height cm) - (4.676 × age)

3. Katch-McArdle Formula

Best for athletic individuals, uses lean body mass.

BMR = 370 + (21.6 × lean body mass in kg)

4. Cunningham Formula

Excellent for athletes and active individuals.

BMR = 500 + (22 × lean body mass in kg)

These formulas provide different results because they were developed using different research methods and population groups. The Mifflin-St Jeor equation is often recommended as the default choice for most people, while athletes might benefit more from the Katch-McArdle or Cunningham formulas if they know their body fat percentage.

Key Observations:

  • Mifflin-St Jeor typically gives the most conservative estimate (1364 cal)
  • Harris-Benedict usually estimates slightly higher (1539 cal)
  • Katch-McArdle (1666 cal) and Cunningham (1820 cal) formulas can be more accurate for athletic individuals (using estimated body fat percentage of 25%)
  • The difference between formulas can be significant (up to 456 calories in this example)
  • For general population, Mifflin-St Jeor is recommended due to its accuracy and conservative approach
  • Athletes should consider using Katch-McArdle or Cunningham formulas with their actual body fat percentage for more accurate results

Understanding TDEE in Depth

TDEE, or Total Daily Energy Expenditure, is the total amount of energy a person uses in a day. It's a comprehensive measure of how many calories you burn per day, taking into account all activities, including exercise and basic bodily functions.

  • TDEE is challenging to measure accurately and can vary from day to day.
  • It's widely used to plan nutrition, diet, and weight management strategies.
  • TDEE is a critical factor for weight loss, as it helps determine the appropriate calorie intake.

Calculating TDEE

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying that value by an activity multiplier. This method accounts for both your basic energy needs and the calories burned through physical activity.

TDEE and Weight Loss

To lose weight, you generally need to consume fewer calories than your TDEE. A common approach is to reduce your daily caloric intake by 500-1000 calories below your TDEE, which can lead to a safe weight loss of about 1-2 pounds per week. However, it's crucial to maintain a balanced diet and never drop your caloric intake to dangerously low levels.

Factors Influencing TDEE

Several factors can affect your TDEE calculation and actual energy expenditure:

  • Age, gender, height, and weight (which influence your BMR)
  • Body composition (muscle mass vs. fat mass)
  • Physical activity level (from sedentary to highly active)
  • Daily movements and non-exercise activity (NEAT)
  • The thermic effect of food (energy used to digest food)
  • Environmental factors (such as temperature)
  • Hormonal factors and overall health

Creating a Healthy Calorie Deficit

To create a healthy calorie deficit for weight loss:

  1. Calculate your TDEE using a reliable calculator or consult a professional.
  2. Reduce your daily caloric intake by 500-1000 calories, but ensure it doesn't fall below 1200 calories for women or 1500 for men without medical supervision.
  3. Focus on nutrient-dense foods to meet your nutritional needs within the reduced calorie budget.
  4. Incorporate regular physical activity to increase your TDEE and improve overall health.
  5. Monitor your progress and adjust as needed, remembering that TDEE can change as you lose weight.

Remember, while TDEE calculators provide useful estimates, the most accurate way to determine your energy needs is through professional assessment and monitoring your personal results over time.

Additional References:

FAQ

Frequently Asked Questions

Find answers to common questions

  • TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including resting metabolism, daily activities, and exercise. TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that represents your lifestyle and exercise habits.

  • TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using factors like age, gender, height, and weight. Then, this BMR is multiplied by an activity factor based on your daily activity level. The most common formulas used are Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle.

  • BMR (Basal Metabolic Rate) is the calories your body burns at complete rest for basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus all additional calories burned through daily activities, exercise, and digestion. TDEE is always higher than BMR.

  • To lose weight using your TDEE, consume fewer calories than your TDEE. A safe calorie deficit is typically 300-500 calories per day for gradual weight loss (0.5-1 lb per week) or 500-1000 calories for faster loss (1-2 lbs per week). Never eat below 1200 calories (women) or 1500 calories (men) without medical supervision.

  • Knowing your TDEE is crucial for managing your weight. It helps you understand how many calories you need to maintain, lose, or gain weight. Whether you want to build muscle, lose fat, or maintain your current weight, TDEE is the foundation of any nutrition plan.

  • While this calculator provides a good estimate (typically within 10-15% of actual TDEE), individual TDEE can vary due to factors like genetics, body composition, NEAT (non-exercise activity thermogenesis), and specific daily activities. It's best to use this as a starting point and adjust based on your personal results over 2-4 weeks.

  • The Mifflin-St Jeor equation is generally considered the most accurate TDEE calculator formula for the general population. For athletes or very muscular individuals with known body fat percentage, the Katch-McArdle formula may be more accurate as it accounts for lean body mass.

  • Recalculate your TDEE whenever there's a significant change in your weight (5+ lbs), activity level, or every 4-6 weeks during active weight loss. As you lose weight, your TDEE decreases, so regular recalculation ensures your calorie targets remain accurate.

  • No, eating at your TDEE means you are consuming exactly the calories you burn, which maintains your current weight. To lose weight, you must eat below your TDEE (calorie deficit). To gain weight, eat above your TDEE (calorie surplus).

  • Yes, TDEE includes all calories burned throughout the day, including exercise, daily activities (walking, cleaning), and basic bodily functions. When you select your activity level, you are factoring in your typical exercise routine.

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