TDEE Calculator - Total Daily Energy Expenditure & Macros

Calculate your Total Daily Energy Expenditure (TDEE), BMR, and optimal macronutrient ratios. Get personalized calorie targets for weight loss, muscle gain, or maintenance with our comprehensive TDEE calculator.

TDEE Calculator
Calculate your Total Daily Energy Expenditure and macronutrient needs

Body Measurements

Activity Level

Goals & Macros

Total: 100%

Goal Presets

TDEE Results
Your daily energy expenditure and nutritional targets
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Total Daily Energy Expenditure
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BMR (Resting)
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Target Calories

Daily Macronutrient Targets

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Protein
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Carbs
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Fat
TDEE Information
Understanding your Total Daily Energy Expenditure

Key Concepts

What is TDEE?
Total Daily Energy Expenditure - the total calories you burn in a day including all activities.
Basal Metabolic Rate (BMR)
The calories your body burns at rest for basic functions like breathing and circulation.
Activity Factor
Multiplier applied to BMR based on your daily activity level and exercise frequency.

Calculation Methods

Mifflin-St Jeor
Most accurate for general population, recommended by dietitians.
Katch-McArdle
Most accurate if you know your body fat percentage.
Calculation History
Past TDEE Calculations
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Fitness Foundation: TDEE is the cornerstone of nutrition planning, representing your total daily calorie burn including BMR, activity, and digestion.

Understanding Total Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE) represents the complete number of calories your body burns in a 24-hour period, encompassing all metabolic processes, physical activities, and the thermic effect of food. This comprehensive metric serves as the foundation for effective nutrition planning, whether your goal is weight loss, muscle gain, or maintenance. Understanding your TDEE allows you to create precise calorie targets and macronutrient ratios tailored to your specific needs. Learn about the components that make up TDEE and explore different calculation formulas for accuracy.

🔥 Energy Balance

TDEE determines whether you're in a caloric deficit, surplus, or maintenance for your goals.

📊 Precision Planning

Calculate exact calorie and macro targets for optimal body composition changes.

💪 Performance Fuel

Ensure adequate energy for workouts while supporting recovery and adaptation.

🎯 Goal Achievement

Track and adjust intake based on progress for sustainable, long-term results.

Components of Total Daily Energy Expenditure

TDEE consists of four main components that contribute to your total calorie burn. Understanding each component helps you identify areas where you can increase or optimize energy expenditure. These components work together to determine your overall metabolic rate and energy needs throughout the day. Master these concepts to effectively use activity level multipliers and plan your weight management strategy.

  • Basal Metabolic Rate (BMR/RMR): The largest component (60-75% of TDEE), representing calories burned at complete rest for essential functions like breathing, circulation, cell production, and nutrient processing. BMR is influenced by age, sex, height, weight, and muscle mass.

  • Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily activities outside formal exercise (15-30% of TDEE). Includes walking, fidgeting, maintaining posture, occupational activities, and all movement that isn't structured exercise. NEAT varies greatly between individuals and lifestyles.

  • Exercise Activity Thermogenesis (EAT): Energy expended during planned exercise and sports (5-10% of TDEE for most people). This includes gym workouts, running, sports, and any structured physical activity. Athletes may have significantly higher EAT percentages.

  • Thermic Effect of Food (TEF): Calories burned digesting and processing food (8-15% of TDEE). Protein has the highest thermic effect (20-30% of calories), carbohydrates moderate (5-10%), and fats lowest (0-3%). This is why high-protein diets can slightly boost metabolism.

  • Adaptive Thermogenesis: The body's ability to adjust metabolic rate in response to environmental factors like temperature, stress, and caloric intake. This component explains why metabolism can slow during extended dieting or increase in cold environments.

💡 TDEE Component Breakdown

60-75%
BMR - Resting metabolism
15-30%
NEAT - Daily activity
8-15%
TEF - Food processing

TDEE Calculation Methods and Formulas

Several scientifically validated formulas exist for calculating BMR, which forms the foundation of your TDEE. Each formula has strengths for different populations and situations. Understanding these methods helps you choose the most appropriate calculation for your circumstances and ensures more accurate results. The BMR is then multiplied by an activity factor to determine TDEE. See how these calculations apply to weight management goals.

📐 Mifflin-St Jeor Formula

Most Accurate for General Population
Men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161
Best For:
  • Most adults (18-80 years)
  • Average to overweight individuals
  • General fitness goals
  • When body fat % is unknown

💪 Katch-McArdle Formula

Most Accurate with Body Composition Data
BMR = 370 + 21.6 × LBM(kg)
LBM = weight × (1 - body fat %)
Best For:
  • Athletes and lean individuals
  • When accurate body fat % is known
  • Bodybuilders and fitness competitors
  • Precision nutrition planning

🔄 Formula Comparison

Example: 30-year-old, 75kg, 175cm tall individual
Mifflin-St Jeor
~1,680 calories BMR
Harris-Benedict
~1,745 calories BMR
Katch-McArdle
~1,650 calories BMR (at 15% BF)

Activity Level Multipliers Guide

Selecting the correct activity level multiplier is crucial for accurate TDEE calculation. Most people overestimate their activity level, leading to excessive calorie targets. Be conservative and honest in your assessment, considering both exercise frequency and daily movement patterns. This multiplier accounts for all activity beyond your basal metabolic rate. Understanding these levels helps with progress tracking and avoiding common calculation errors.

📊 Activity Level Multipliers

Sedentary
×1.2
Desk job, minimal exercise, <8,000 steps/day
Lightly Active
×1.375
1-3 days exercise, 8-12k steps/day
Moderately Active
×1.55
3-5 days exercise, 12-15k steps/day
Very Active
×1.725
6-7 days hard exercise, >15k steps/day
Extra Active
×1.9
Physical job + exercise, athlete training
Professional Athlete
×2.0+
Multiple training sessions daily

Accurate Activity Assessment

Consider both structured exercise and daily movement when selecting your activity level. A person with a desk job who exercises intensely 5 times per week might still only be "moderately active" if they're sedentary the rest of the day. Conversely, someone with an active job might be "very active" even with minimal formal exercise. Track your steps, monitor your energy levels, and adjust based on real-world results rather than assumptions.

Exercise Considerations

  • • Duration and intensity of workouts
  • • Type of exercise (cardio vs. strength)
  • • Recovery time between sessions
  • • Consistency over the week

Daily Activity Factors

  • • Occupational physical demands
  • • Daily step count average
  • • Active hobbies and recreation
  • • Household and childcare activities

Macronutrient Distribution Strategies

Once you know your TDEE and calorie targets, distributing those calories among proteins, carbohydrates, and fats becomes crucial for achieving specific goals. Macronutrient ratios affect body composition, performance, satiety, and adherence to your nutrition plan. Different approaches work for different goals and preferences. Learn how macros support your weight management strategy and help avoid metabolic adaptation.

🥗 Macro Distribution Guidelines

Protein
0.7-1.2g per lb body weight
Preserves muscle, increases satiety, highest TEF
Carbohydrates
0.8-2.5g per lb body weight
Primary energy source, workout fuel, recovery
Fats
0.25-0.4g per lb body weight
Hormone production, vitamin absorption, satiety

Goal-Specific Macro Recommendations

Your macronutrient distribution should align with your primary goals, training style, and personal preferences. While protein requirements remain relatively stable across goals, carbohydrate and fat ratios can vary significantly based on activity level, metabolic health, and dietary adherence factors.

🔥 Fat Loss

  • Protein: 35-40% (1g/lb)
  • Carbs: 30-35%
  • Fat: 25-30%
  • Focus: High protein for muscle preservation

💪 Muscle Gain

  • Protein: 25-30% (0.8g/lb)
  • Carbs: 45-50%
  • Fat: 20-25%
  • Focus: High carbs for performance

⚖️ Maintenance

  • Protein: 30% (0.8-1g/lb)
  • Carbs: 40%
  • Fat: 30%
  • Focus: Balanced for sustainability

Weight Management Strategies Using TDEE

TDEE provides the foundation for creating effective caloric deficits or surpluses for body composition changes. Understanding how to manipulate your energy balance while maintaining health and performance is key to sustainable results. The size of your deficit or surplus determines the rate of change and affects muscle retention, energy levels, and metabolic health. Combine these strategies with proper progress tracking to optimize results.

📉 Weight Loss Guidelines

• Moderate Deficit: TDEE - 500 calories (1 lb/week loss)
• Conservative: TDEE - 250 calories (0.5 lb/week loss)
• Aggressive: TDEE - 750 calories (1.5 lbs/week loss)
• Maximum: Never below BMR or 1200/1500 calories
• Protein: Increase to 1-1.2g/lb to preserve muscle

📈 Muscle Gain Guidelines

• Lean Bulk: TDEE + 200-300 calories
• Moderate: TDEE + 300-500 calories
• Aggressive: TDEE + 500-750 calories
• Rate: 0.25-0.5% body weight/week
• Training: Progressive overload essential

📊 Expected Progress Rates

Beginner
1-2 lbs muscle/month possible
Intermediate
0.5-1 lb muscle/month
Advanced
0.25-0.5 lb muscle/month
Fat Loss
1-2 lbs/week sustainable

Common TDEE Calculation and Application Mistakes

Avoiding common errors in TDEE calculation and application can significantly improve your results. These mistakes often stem from inaccurate self-assessment, misunderstanding of metabolic processes, or poor tracking practices. Understanding these pitfalls helps you make more informed decisions and achieve better outcomes with your nutrition plan.

❌ Common Mistakes

• Overestimating activity level: Choosing "very active" when moderately active
• Not tracking accurately: Forgetting oils, condiments, beverages
• Ignoring metabolic adaptation: Not adjusting after weight changes
• Extreme deficits: Creating unsustainable 1000+ calorie deficits
• Weekend inconsistency: Undoing weekly progress with weekend excess

✅ Best Practices

• Start conservative: Choose lower activity level when uncertain
• Track everything: Use food scale and log all intake
• Regular updates: Recalculate every 10-15 lbs lost/gained
• Moderate approach: Sustainable 20-25% calorie deficit maximum
• Weekly average: Focus on weekly calorie balance, not daily

Troubleshooting Stalled Progress

Progress plateaus are a normal part of any body composition journey and indicate that your body has adapted to your current calorie intake and activity level. When weight loss stalls for more than two weeks or energy levels consistently remain low, it's time to reassess your approach and make strategic adjustments. These plateaus often result from metabolic adaptation, inaccurate tracking, or the need to recalibrate your TDEE based on your new body weight and composition.

⚠️ If Weight Loss Stalls

• Verify tracking accuracy with food scale
• Reduce calories by additional 100-150
• Increase NEAT with more daily steps
• Consider diet break after 12+ weeks

⚡ If Energy Is Low

• Check if deficit is too aggressive
• Ensure adequate carbohydrates
• Implement refeed days
• Prioritize sleep and recovery

Tracking Progress and Making Adjustments

Successful body composition changes require consistent monitoring and timely adjustments. TDEE calculations provide a starting point, but individual responses vary based on genetics, stress, sleep, and other factors. Regular tracking helps you identify trends and make data-driven adjustments to keep progressing toward your goals.

📊 Weekly Metrics

• Morning weight (same conditions)
• Waist and hip measurements
• Progress photos (same lighting)
• Energy and hunger levels
• Workout performance

📈 When to Adjust

• No change for 10-14 days
• Lost/gained >2 lbs per week
• Performance declining
• Excessive hunger or fatigue
• After every 10 lbs change

🔧 Adjustment Guidelines

• Change calories by 100-150
• Wait 7-10 days between changes
• Adjust activity before calories
• Consider refeed/diet breaks
• Track weekly averages

Understanding Metabolic Adaptation

Metabolic adaptation, sometimes called "adaptive thermogenesis" or "metabolic damage," occurs when your body adjusts to prolonged calorie restriction by reducing energy expenditure. This survival mechanism can slow weight loss and make maintenance more challenging. Understanding this process helps you implement strategies to minimize its impact and maintain a healthy metabolism throughout your fitness journey.

🔬 Metabolic Adaptation Factors

📉
BMR reduction beyond weight loss expectations
🚶
Decreased NEAT from subconscious movement reduction
💪
Improved exercise efficiency burning fewer calories
🍽️
Reduced TEF from lower food intake and processing

Strategies to minimize metabolic adaptation include implementing regular refeed days with higher carbohydrates, taking diet breaks every 8-12 weeks, maintaining strength training to preserve muscle mass, avoiding extreme calorie deficits, and ensuring adequate protein intake. Some individuals benefit from reverse dieting after extended cuts, gradually increasing calories to restore metabolic rate while minimizing fat gain. Remember that some adaptation is normal and expected - the key is managing it appropriately.

Key Takeaways for TDEE and Nutrition Planning

TDEE represents your total daily calorie burn and forms the foundation for all nutrition planning. Understanding the four components of TDEE helps identify areas to optimize energy expenditure. Our calculator uses validated formulas including Mifflin-St Jeor and Katch-McArdle to provide accurate estimates based on your individual characteristics and activity level.

Selecting the appropriate activity level multiplier is crucial for accuracy - most people overestimate their activity. Be conservative in your selection and adjust based on real-world results. Consider both structured exercise and daily movement (NEAT) when assessing your activity level, and remember to track progress consistently.

For sustainable weight loss, create a moderate deficit of 300-500 calories below TDEE, while muscle gain requires a surplus of 200-400 calories. Macronutrient distribution should align with your goals - prioritize protein (0.8-1.2g/lb) for all goals, adjust carbs based on activity, and maintain adequate fats for hormonal health. Avoid common mistakes like extreme deficits.

Monitor progress through multiple metrics including weight, measurements, photos, and performance indicators. Expect and plan for metabolic adaptation during extended dieting phases. Implement strategies like refeed days, diet breaks, and reverse dieting to maintain metabolic health while achieving your body composition goals sustainably.

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities, exercise, and basic metabolic functions. It's crucial for fitness goals because it determines your baseline calorie needs - eating below TDEE leads to weight loss, above leads to weight gain, and at TDEE maintains your current weight. Understanding your TDEE helps create precise nutrition plans for optimal results.
BMR (Basal Metabolic Rate) represents the calories your body burns at complete rest for basic functions like breathing, circulation, and cell production - typically 60-75% of TDEE. TDEE includes BMR plus all additional calories burned through daily activities, exercise, and digestion (thermic effect of food). BMR is multiplied by an activity factor (1.2-1.9) to estimate TDEE, making TDEE the practical number for nutrition planning.
The Mifflin-St Jeor formula is most accurate for the general population and is recommended by dietitians. The Harris-Benedict formula is older but still reliable, especially for younger adults. The Katch-McArdle formula is most accurate if you know your body fat percentage, as it calculates based on lean body mass rather than total weight. Choose Katch-McArdle if you have accurate body composition data, otherwise use Mifflin-St Jeor.
Be honest and conservative with activity level selection. Sedentary (1.2) means little to no exercise. Lightly active (1.375) is 1-3 days of light exercise per week. Moderately active (1.55) is 3-5 days of moderate exercise. Very active (1.725) is 6-7 days of hard exercise. Extra active (1.9) is for athletes or those with physically demanding jobs. Most people overestimate their activity level - when in doubt, choose the lower option.
For sustainable weight loss, aim for 0.5-1 pound (0.25-0.5 kg) per week, requiring a daily deficit of 250-500 calories. Faster weight loss risks muscle loss and metabolic slowdown. For muscle gain, target 0.25-0.5 pounds (0.1-0.25 kg) per week with a 200-300 calorie surplus to minimize fat gain. These moderate approaches preserve muscle mass, maintain energy levels, and create sustainable habits.
Protein should be 0.7-1g per pound (1.6-2.2g per kg) of body weight for muscle preservation and satiety. For balanced diets, aim for 25-35% protein, 25-35% fat, and 30-50% carbohydrates. Athletes may need higher carbs (45-65%) for performance. Low-carb diets use 5-10% carbs, 25-35% protein, and 60-75% fat. Adjust based on your goals, activity level, and food preferences while meeting minimum requirements for each macro.
Recalculate TDEE every 10-15 pounds (5-7 kg) of weight change, as significant weight loss or gain affects your metabolic rate. Also recalculate when your activity level changes substantially, such as starting a new workout program or changing jobs. Age-related metabolic changes are gradual, but consider annual recalculation. If progress stalls for 2-3 weeks despite adherence, recalculate and adjust your targets.
Common reasons include underestimating calorie intake (not tracking oils, condiments, beverages), overestimating calories burned from exercise, metabolic adaptation from prolonged dieting, water retention from stress or sodium, or inaccurate TDEE calculation. Try tracking more precisely, using a food scale, choosing a lower activity multiplier, incorporating diet breaks, or consulting a professional if issues persist beyond 3-4 weeks.
If you selected an activity level that includes your regular exercise, don't eat back those calories - they're already accounted for in your TDEE. Only consider eating back calories from unusual, additional activities not reflected in your activity level. Many devices overestimate calories burned, so if you do eat exercise calories back, consume only 50-75% of the estimated burn to maintain your deficit or surplus.
TDEE typically decreases 2-3% per decade after age 20 due to muscle loss and hormonal changes. However, maintaining or building muscle through resistance training can offset much of this decline. Each pound of muscle burns approximately 6-10 calories per day at rest, while fat burns only 2-3 calories. This is why strength training and adequate protein intake are crucial for maintaining a healthy metabolism as you age.

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