Metabolism
TDEE Calculator — Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) — the calories your body burns each day.
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What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, accounting for all activities. It's the most important number in nutrition and body composition because it determines whether you gain, lose, or maintain weight.
TDEE Formula
TDEE = BMR × Activity Multiplier
Example: BMR 1,800 × 1.55 (moderate) = 2,790 kcal/day
Example: BMR 1,800 × 1.55 (moderate) = 2,790 kcal/day
Components of TDEE
- BMR (60–70%): Calories burned at rest for vital functions
- TEF (10%): Thermic effect of food — digesting your meals
- NEAT (15–50%): Non-exercise activity (walking, fidgeting)
- EAT (5–10%): Planned exercise and workouts
How to Use Your TDEE
- Fat loss: Eat 10–25% below TDEE for sustainable fat loss
- Maintenance: Match TDEE to maintain current weight
- Muscle gain: Eat 5–15% above TDEE for lean bulking
Pro Tip: Use your TDEE with our Macro Calculator to get the exact grams of protein, carbs, and fat for your goal.