TDEE Calculator
Calculate your Total Daily Energy Expenditure. Factor in your metabolism and daily physical activity to find your exact maintenance calorie requirements.
Mathematical Overview
The TDEE Formula
Your Total Daily Energy Expenditure is calculated by taking your resting metabolic baseline (BMR) and multiplying it by an activity factor established by clinical metabolic studies:
Where PAL stands for Physical Activity Level.
The Activity Multipliers
- • 1.2 (Sedentary): Little or no structured exercise.
- • 1.375 (Lightly Active): Exercise 1 to 3 days per week.
- • 1.55 (Moderately Active): Exercise 3 to 5 days per week.
- • 1.725 (Very Active): Hard sports or training 6 to 7 days a week.
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Frequently Asked Questions
What is the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) represents the calories your body burns at complete rest just to stay alive. Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity multiplier, representing the total number of calories you burn in an entire 24-hour day including exercise, digestion, and daily movement.
Which activity level should I select?
Be honest with your daily routine. If you work a desk job and do not exercise systematically, choose Sedentary (1.2). If you exercise 1 to 3 days a week, select Lightly Active (1.375). Overestimating activity levels is the most common reason people fail to see progress when tracking calories.
How do I use my TDEE to lose or gain weight?
Your TDEE is your 'maintenance' calorie intake—eating this amount will keep your weight stable. To lose fat, subtract 300 to 500 calories from your TDEE to create a safe calorie deficit. To build muscle (bulk), add 200 to 300 calories to create a slight caloric surplus.
What is NEAT and how does it affect TDEE?
NEAT stands for Non-Exercise Activity Thermogenesis. It includes all physical movement that isn't planned exercise—such as walking around the house, typing, fidgeting, and taking the stairs. NEAT can account for up to 15% of your TDEE and varies significantly between individuals.