Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
To lose weight, consume 300-500 calories less than your TDEE. To gain weight, consume 300-500 more.
Total Daily Energy Expenditure represents the total number of calories your body burns in a 24-hour period. This comprehensive measurement includes four key components: your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and calories burned through planned exercise.
Our TDEE calculator uses the widely-accepted Mifflin-St Jeor equation to calculate your BMR, which is then multiplied by an activity factor. This method has been validated through extensive research and is considered one of the most accurate approaches for estimating daily energy expenditure.
Your TDEE represents your maintenance calories - the amount needed to maintain your current weight. Understanding this baseline allows you to create an effective nutrition strategy aligned with your fitness goals.
Weight Loss: Create a deficit of 300-750 calories below TDEE (0.5-1.5 lbs per week)
Muscle Gain: Create a surplus of 200-500 calories above TDEE
Maintenance: Consume calories equal to your TDEE
Body Recomposition: Eat at or slightly below TDEE while focusing on strength training
Several factors can cause your actual TDEE to vary from calculated estimates. Age affects metabolic rate, with metabolism typically slowing 1-2% per decade after age 30. Body composition matters significantly - muscle tissue burns more calories at rest than fat tissue. Hormonal status, stress levels, sleep quality, and even ambient temperature can influence your daily energy expenditure.
Additionally, adaptive thermogenesis can occur during prolonged caloric restriction, where your body becomes more efficient and burns fewer calories. This is why periodic diet breaks and refeed days can be beneficial during extended weight loss phases.
Track and Adjust: Monitor your weight changes over 2-3 weeks and adjust calories accordingly.
Be Honest: Choose your activity level based on actual exercise, not intentions.
Consider NEAT: Daily activities like walking, fidgeting, and occupational tasks significantly impact TDEE.
Regular Updates: Recalculate your TDEE every 10-15 pounds of weight change.
BMR represents the minimum number of calories your body needs to maintain basic physiological functions while at complete rest. This includes breathing, circulation, cell production, brain function, and maintaining body temperature.
Your BMR typically accounts for 60-75% of your total daily energy expenditure and forms the foundation for TDEE calculations.
TDEE encompasses your BMR plus all additional calories burned through physical activity, digestion, and daily movement. It provides a comprehensive picture of your total energy needs.
TDEE is what you should use for setting caloric intake goals, as it accounts for your complete lifestyle and activity patterns.
The most common error is overestimating activity level. Many people choose "moderately active" when they actually fall into the "lightly active" category. Be realistic about your actual exercise frequency and intensity. If you work out 3 times per week for 45 minutes, you're likely in the "lightly active" category, not "moderately active."
TDEE calculators provide estimates based on population averages. Individual metabolic rates can vary by 10-15% or more from these estimates. Some people are naturally "fast burners" while others have more efficient metabolisms. Use your calculated TDEE as a starting point and adjust based on real-world results.
Non-Exercise Activity Thermogenesis (NEAT) can vary dramatically between individuals. Someone with a desk job who drives to work has very different NEAT than someone who walks to work and has a standing desk. Consider your overall daily movement patterns when selecting an activity level.
Your TDEE changes as your body composition, weight, and fitness level change. An outdated calculation can lead to plateaus or suboptimal results. Recalculate your TDEE every 4-6 weeks or after significant changes in weight or training routine.