Understanding TDEE
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It consists of several components:
- BMR (Basal Metabolic Rate): Calories burned at complete rest (60-70% of TDEE)
- TEF (Thermic Effect of Food): Energy used to digest food (about 10% of TDEE)
- NEAT (Non-Exercise Activity): Daily activities like walking, fidgeting
- EAT (Exercise Activity): Intentional exercise and workouts
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR, then applies an activity multiplier to estimate your TDEE.
How TDEE Works
Your Total Daily Energy Expenditure is calculated in two steps: first determining your Basal Metabolic Rate (BMR), then multiplying by an activity factor based on your lifestyle.
The Mifflin-St Jeor Equation
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161TDEE Calculation
TDEE = BMR × Activity MultiplierWhy Mifflin-St Jeor? Research has shown this equation to be 5% more accurate than the older Harris-Benedict equation, making it the preferred method used by nutrition professionals.
Activity Level Guide
Choosing the right activity level is crucial for accurate TDEE calculations. Here's a detailed breakdown of each level:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise, physical job |
| Athlete | 2.1 | Professional athlete, 2x daily training |
Tip: When in doubt, choose a lower activity level. It's better to underestimate and adjust upward than to overestimate your calories. Most people overestimate their activity level.
Using Your TDEE
Once you know your TDEE, you can adjust your calorie intake based on your goals:
Weight Loss
Create a calorie deficit of 500-750 calories below your TDEE to lose 1-1.5 pounds per week. A 20% deficit is a safe starting point. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Maintenance
Eat at your calculated TDEE to maintain your current weight. Monitor your weight over 2-4 weeks and adjust if needed, as TDEE calculations are estimates.
Muscle Gain
Add 300-500 calories above your TDEE for lean muscle gains. Combine with resistance training and adequate protein intake (0.7-1g per pound of body weight) for optimal results.
Important: TDEE is an estimate. Track your weight and progress over time, and adjust your calorie intake based on actual results. Individual metabolism can vary by 10-15%.