TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to discover the exact number of calories you need for your weight goals.
Calculate Your TDEE
On This Page
Understanding Your TDEE Results
What Your Numbers Mean
- BMR/RMR: Calories your body burns at complete rest
- TDEE: Your total daily calorie needs including activity
- Weight Loss: Create a 300-500 calorie deficit from TDEE
- Weight Gain: Add 200-500 calories above TDEE
- Maintenance: Eat at your TDEE level
Next Steps
Understanding Total Daily Energy Expenditure
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It's composed of four main components that work together to determine your daily caloric needs.
TDEE Components
- BMR (60-70%): Basic metabolic functions
- NEAT (15-30%): Non-exercise activity thermogenesis
- TEF (8-12%): Thermic effect of food
- EAT (15-30%): Exercise activity thermogenesis
Why TDEE Matters
- • Accurate calorie targets for any goal
- • Prevents metabolic slowdown
- • Optimizes training performance
- • Maintains healthy hormone levels
Practical Tips & Implementation
Getting Started
- • Start with calculated TDEE as baseline
- • Track weight changes for 2-3 weeks
- • Adjust calories by ±100-200 if needed
- • Be patient - metabolism adapts slowly
- • Consider weekly weight averages
Common Mistakes to Avoid
- • Overestimating activity level
- • Making drastic calorie cuts
- • Ignoring strength training impact
- • Not accounting for metabolic adaptation
- • Focusing only on the scale
Pro Tip: The 80/20 Rule
Your TDEE can vary by ±10-15% day to day. Focus on weekly averages rather than daily perfection. Consistency over 80% of the time will yield better results than occasional perfect days.
Complete Guide to TDEE
Advanced Strategies by Goal
Weight Loss
- • 15-25% deficit from TDEE
- • Prioritize protein (1.8-2.7g/kg)
- • Include resistance training
- • Plan refeed days weekly
Muscle Gain
- • 10-20% surplus from TDEE
- • Optimize protein timing
- • Progressive overload training
- • Monitor body composition
Maintenance
- • Eat at TDEE level
- • Focus on food quality
- • Maintain activity levels
- • Regular body composition checks
Special Population Considerations
Age-Related Factors
- • Metabolism decreases ~1-2% per decade after 30
- • Muscle mass loss affects BMR
- • Hormonal changes impact energy expenditure
- • Activity levels typically decrease with age
Gender Differences
- • Women: Lower BMR, hormonal fluctuations
- • Men: Higher muscle mass, stable hormones
- • Menstrual cycle affects energy expenditure
- • Pregnancy and breastfeeding increase needs
Frequently Asked Questions
How accurate is the TDEE calculator?
What's the difference between BMR and TDEE?
How often should I recalculate my TDEE?
Can I eat below my BMR for faster weight loss?
Which activity level should I choose?
Educational Resources & Learning
Professional Medical Resources
- NIH Weight Management Guidelines
Comprehensive weight management and calorie guidance from the National Institute of Health.
- WHO Obesity and Energy Balance Facts
Global perspective on energy balance and healthy weight maintenance.
Academic Institution Resources
- Harvard School of Public Health - Calorie Needs
Evidence-based approach to determining daily calorie requirements.
- University of Minnesota Extension - Daily Calories
Practical guidance on calculating and applying daily calorie needs.
Professional Organization Guidelines
- ACSM Position Stand: Physical Activity and Weight Loss
Official position on exercise and energy expenditure for weight management.
- Dietitians of Canada - Adult Energy Requirements
Professional practice guidance for determining adult energy needs.
Mobile Apps & Tools
- Our Calorie Calculator App
Professional-grade calorie and TDEE calculations with progress tracking.
- NIH Body Weight Planner
Research-based tool for planning realistic weight goals and timelines.
📚 Scientific References & Resources
"A new predictive equation for resting energy expenditure." American Journal of Clinical Nutrition.
"A biometric study of human basal metabolism." PNAS.
"Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity." Current Biology.