TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn daily, accounting for your basal metabolic rate and activity level. Knowing your TDEE is essential for effective weight management and fitness planning.

Calculate Your Daily Calorie Needs

Weight (kg)

Height (cm)

Age (years)

Gender

Activity Level

Understanding Your Metabolism

What is BMR?

Basal Metabolic Rate (BMR) represents the calories your body needs at complete rest to maintain:

Basic organ functions (heart, lungs, brain)
Cellular maintenance and repair
Circulation and breathing
Temperature regulation

BMR accounts for 60-75% of total daily calorie expenditure for most people.

Activity Level Multipliers

Your TDEE is calculated by multiplying your BMR by an activity factor:

1.2 - Sedentary (office job, little exercise)
1.375 - Light Activity (1-3 workouts/week)
1.55 - Moderate Activity (3-5 workouts/week)
1.725 - Very Active (6-7 intense workouts/week)
1.9 - Extremely Active (physical job + daily training)

How to Use Your TDEE

Goal	Calorie Adjustment	Expected Weekly Change
Weight Loss	TDEE - 500 kcal	0.5kg (1lb) loss
Weight Maintenance	TDEE ± 0 kcal	No change
Muscle Gain	TDEE + 300-500 kcal	0.25-0.5kg (0.5-1lb) gain

Factors Affecting Your TDEE

Body Composition

Muscle tissue burns more calories at rest than fat tissue. Two people at the same weight can have different BMRs:

Muscle burns ~6 kcal/lb/day at rest
Fat burns ~2 kcal/lb/day at rest

NEAT (Non-Exercise Activity Thermogenesis)

Daily movements like fidgeting, standing, and walking account for 15-50% of TDEE:

Office worker: ~500 kcal/day from NEAT
Retail worker: ~1000 kcal/day from NEAT

Adaptive Thermogenesis

Your body adjusts metabolism in response to calorie changes:

Metabolism slows during weight loss
Metabolism increases with overfeeding

Boosting Your TDEE

Exercise Strategies

Maximize calorie burn through:

High-Intensity Interval Training (HIIT)
Compound weightlifting movements
Non-exercise physical activity (walking, stairs)

Dietary Approaches

Nutrition choices that may increase energy expenditure:

High-protein diets (20-30% thermic effect)
Spicy foods (capsaicin increases metabolism)
Green tea/caffeine (mild metabolic boost)

Lifestyle Factors

Other ways to support healthy metabolism:

Quality sleep (7-9 hours/night)
Stress management
Cold exposure (activates brown fat)

TDEE Across Different Populations

Population	Average TDEE (kcal)	Key Characteristics
Sedentary Adults	1,800-2,200	Office jobs, minimal exercise
Recreational Athletes	2,400-2,800	3-5 workouts/week
Endurance Athletes	3,000-4,000+	High training volumes
Strength Athletes	2,800-3,500	High muscle mass

Advanced TDEE Considerations

Metabolic Adaptation

Weight Loss Plateaus

As you lose weight, your TDEE decreases. You may need to recalculate periodically or increase activity.

Reverse Dieting

Gradually increasing calories after a deficit can help restore metabolism without rapid fat regain.

Set Point Theory

Your body may resist significant changes from its "preferred" weight range through metabolic adjustments.

Tracking Methods

Wearable Devices

Fitness trackers estimate calorie burn but can be 15-25% inaccurate. Best for tracking trends.

Food Logging Apps

Tracking intake against weight changes provides the most accurate personal TDEE data over time.

Metabolic Testing

VO2 max tests and DEXA scans provide precise measurements but are expensive and less accessible.