TDEE Calculator – Total Daily Energy Expenditure
Calculate your TDEE. Understand how many calories you burn daily from exercise and lifestyle.
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Results
Daily calories to maintain weight
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in 24 hours. It is the sum of:
- BMR (Basal Metabolic Rate): Coma calories (60-70% of total).
- TEF (Thermic Effect of Food): Energy used to digest food (10% of total).
- EAT (Exercise Activity Thermogenesis): Gym sessions, running, sports.
- NEAT (Non-Exercise Activity Thermogenesis): Walking, standing, fidgeting.
TDEE vs. Weight Management
Your TDEE is your Maintenance Calories.
- Eat = TDEE: Weight stays the same.
- Eat > TDEE: Metabolic surplus (Weight Gain).
- Eat < TDEE: Metabolic deficit (Weight Loss).
How Accurate Are TDEE Calculators?
They are estimates based on population averages. Your personal TDEE might be slightly higher or lower depending on your muscle mass (muscle burns more than fat) and genetic metabolic rate.
Use our calculator to get a starting number, then track your weight for 2 weeks. If you lose weight, your TDEE is higher than calculated. If you gain weight, it's lower.
What Next?
Now that you have your maintenance number, create a plan.
Frequently Asked Questions
What is reliable TDEE accuracy?
TDEE calculators provide an estimate based on averages. Your actual TDEE can vary by +/- 10% due to genetics, N.E.A.T. (fidgeting), and hormonal status. Use the result as a starting point and adjust based on your real-world weight changes.
Should I eat my TDEE to lose weight?
No. Your TDEE is your maintenance level. To lose weight, you must eat *below* your TDEE (typically 500 calories less). To gain muscle, you eat *above* your TDEE.
How do I know my activity level?
Most people overestimate their activity. If you work a desk job and lift weights 3 times a week, you are likely 'Lightly Active' or 'Moderately Active', not 'Very Active'.