TDEE Calculator
Calculate your Total Daily Energy Expenditure.
Moderately Active
Regular gym sessions, sports, or active job
Maintenance
Maintain current weight • Expected: 0 kg/week
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a complete 24-hour period. Unlike BMR (Basal Metabolic Rate), which only accounts for calories burned at rest, TDEE includes all energy expenditure throughout your day.
TDEE consists of four main components:
- BMR/RMR (60-75%): Calories burned at complete rest for vital functions
- EAT (15-30%): Exercise Activity Thermogenesis - intentional exercise
- NEAT (15-30%): Non-Exercise Activity Thermogenesis - daily movement, fidgeting, maintaining posture
- TEF (8-15%): Thermic Effect of Food - calories burned digesting food (protein highest at 20-30%)
Understanding your TDEE is crucial for any body composition goal. To lose weight, you need to eat below your TDEE. To gain weight or muscle, you need to eat above it. To maintain your current weight, eat at your TDEE.
Choosing the correct activity level is critical for accurate TDEE calculation. Most people overestimate their activity level. Be conservative in your selection.
Sedentary
1.2x BMRLittle or no exercise
Examples: Desk job, minimal physical activity
Lightly Active
1.375x BMRLight exercise 1-3 days/week
Examples: Light cardio or walking 1-3 times per week
Moderately Active
1.55x BMRModerate exercise 3-5 days/week
Examples: Regular gym sessions, sports, or active job
Very Active
1.725x BMRHard exercise 6-7 days/week
Examples: Daily intense training or physically demanding job
Extremely Active
1.9x BMRVery hard exercise & physical job
Examples: Athlete, manual labor + daily training
Pro tip: If between two levels, choose the lower one. You can always adjust based on real-world results after 2-3 weeks of tracking.
Once you know your TDEE, the next step is adjusting calories based on your goal:
Aggressive Cut
-25%Maximum fat loss (not recommended long-term)
Expected: 0.75-1.0 kg/week
Short-term pre-event weight loss
Fat Loss
-20%Sustainable fat loss with muscle retention
Expected: 0.5-0.75 kg/week
Most people looking to lose fat
Maintenance
0%Maintain current weight
Expected: 0 kg/week
Weight maintenance, body recomposition
Lean Bulk
+10%Slow muscle gain with minimal fat gain
Expected: 0.25-0.5 kg/week
Most people looking to build muscle
Bulking
+20%Faster muscle gain (some fat gain expected)
Expected: 0.5-1.0 kg/week
Hardgainers, athletes in off-season
Important Guidelines
- Don't create deficits larger than 25% of TDEE for extended periods
- Rapid weight loss typically leads to more muscle loss and metabolic adaptation
- Weight loss should be 0.5-1% of body weight per week for best muscle retention
- Muscle gain should be 0.25-0.5% of body weight per week to minimize fat gain
- Track for 2-3 weeks before adjusting - daily fluctuations are normal
Once you've set your calorie target, distributing those calories across macronutrients (protein, fats, carbs) optimizes results:
Protein
Prioritize protein first. Aim for 1.6-2.2g per kg of body weight (0.7-1g per pound). Protein preserves muscle during fat loss, builds muscle during bulk, increases satiety, and has the highest thermic effect (burns 20-30% of its calories during digestion).
Fats
Essential for hormone production, vitamin absorption, and satiety. Set a minimum of 0.5g per kg (0.25g per pound) for health. Typically 20-35% of total calories works well. Don't go too low—very low fat diets can affect hormone levels.
Carbohydrates
After setting protein and fat, carbs fill the remainder of your calories. They fuel high-intensity training and aid muscle recovery. Low-carb isn't necessary for fat loss—total calories matter most. Active individuals typically perform better with higher carbs.
Macro Hierarchy
- Set protein target (1.6-2.2g/kg)
- Set fat minimum (0.5g/kg or 20% calories)
- Fill remaining calories with carbs
Frequently Asked Questions
TDEE is the total number of calories you burn in a day, including your BMR (basal metabolic rate), physical activity, the thermic effect of food (calories burned during digestion), and non-exercise activity thermogenesis (NEAT). It represents your complete daily energy expenditure.
TDEE calculators provide estimates with about ±10-20% accuracy for most people. Actual TDEE varies based on genetics, muscle mass, hormones, and daily activity variations. Use the calculator as a starting point, then adjust based on real-world results over 2-4 weeks.
Be honest and potentially conservative. Most people overestimate their activity level. Sedentary = office job, minimal exercise. Light = light exercise 1-3 days/week. Moderate = regular exercise 3-5 days/week. Active = intense exercise 6-7 days/week. Very Active = athlete or physical job plus daily training.
For fat loss: eat 10-20% below TDEE (typically 300-500 calorie deficit). For maintenance: eat at TDEE. For muscle gain: eat 5-15% above TDEE (200-400 calorie surplus). Aggressive cuts (25% deficit) work short-term but aren't sustainable. Gradual changes produce better long-term results.
Not necessarily. Some people prefer calorie cycling (eating more on training days, less on rest days) while keeping weekly average on target. This can improve adherence and performance. Others prefer consistency. Both approaches work—choose what fits your lifestyle and preferences.
Prioritize protein first (crucial for muscle preservation/growth), then total calories, then fat minimum (essential for hormones), with carbs filling the remainder. Small daily variations are fine—weekly averages matter more than daily perfection. Aim to hit protein target consistently.
Give it 2-3 weeks minimum for trends to appear (water weight fluctuates daily). If no change after 3-4 weeks, adjust calories by 10% in the desired direction. You may also need to recalculate TDEE as you lose/gain weight. Be patient—sustainable changes take time.
Yes. Recalculate every 5-10 pounds (2-5 kg) of weight change, or if progress stalls for 3-4 weeks. Your TDEE decreases as you lose weight and increases as you gain weight. Regular recalculation ensures continued progress.
Medical Disclaimer
This TDEE calculator provides estimates. Individual energy expenditure varies due to genetics, muscle mass, hormones, and lifestyle factors. For personalized nutrition advice, consult with a registered dietitian or healthcare professional.