TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, accounting for basal metabolism, activity, digestion, and exercise. Use our TDEE calculator to determine your precise daily calorie needs.

What is TDEE?

TDEE represents the sum of all energy you expend in a 24-hour period:

  • BMR (Basal Metabolic Rate): 60-70% of TDEE (calories at complete rest)
  • NEAT (Non-Exercise Activity Thermogenesis): 15-30% of TDEE (daily movement)
  • TEF (Thermic Effect of Food): 10% of TDEE (digestion energy cost)
  • Exercise Activity: 5-10% of TDEE (structured workouts)

How TDEE is Calculated

The standard formula:

TDEE = BMR × Activity Multiplier

Activity Multipliers

Activity Level Description Multiplier
Sedentary Little to no exercise, desk job 1.2
Lightly Active Light exercise 1-3 days/week 1.375
Moderately Active Moderate exercise 3-5 days/week 1.55
Very Active Hard exercise 6-7 days/week 1.725
Extremely Active Very hard exercise, physical job 1.9

Using TDEE for Weight Management

TDEE-Based Goals

  • Weight Loss: Eat 300-500 calories below TDEE (0.5-1 kg/week loss)
  • Maintenance: Eat at TDEE (stable weight)
  • Muscle Gain: Eat 200-400 calories above TDEE (0.25-0.5 kg/week gain)

Example TDEE Calculations

Example 1: Sedentary Office Worker

  • Age: 30, Female, 65kg, 165cm
  • BMR: 1,450 calories/day
  • Activity: Sedentary (1.2)
  • TDEE: 1,450 × 1.2 = 1,740 calories/day

Example 2: Active Gym-Goer

  • Age: 28, Male, 80kg, 178cm
  • BMR: 1,850 calories/day
  • Activity: Very Active (1.725)
  • TDEE: 1,850 × 1.725 = 3,191 calories/day

Common TDEE Mistakes

  • Overestimating activity level: Most people are "Sedentary" or "Lightly Active"
  • Not tracking honestly: TDEE estimates assume consistent activity
  • Forgetting to recalculate: TDEE decreases as you lose weight
  • Ignoring tracking errors: Food logging inaccuracies can offset TDEE calculations

When to Recalculate TDEE

Update your TDEE calculation when:

  • You lose or gain 5+ kg (11+ lbs)
  • Your activity level changes significantly
  • Every 4-8 weeks during active weight loss
  • You hit a weight plateau lasting 3+ weeks

Calculate Your Personal TDEE

Use our calculator to get your exact daily energy expenditure:

Calculate TDEE

Frequently Asked Questions

What is a good TDEE?

There is no "good" or "bad" TDEE—it varies by age, sex, size, and activity. Average TDEE ranges from 1,600-2,000 for women and 2,200-2,800 for men.

Is TDEE the same as BMR?

No. BMR is calories burned at complete rest. TDEE includes BMR plus all daily activities, exercise, and digestion. TDEE is always higher than BMR.

How accurate are TDEE calculators?

TDEE calculators provide estimates within ±10-15%. Track your intake and weight for 2-4 weeks to determine your true TDEE through observation.

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