TDEE Calculator - Total Daily Energy Expenditure

About This Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus calories burned through activity and exercise. Knowing your TDEE is essential for setting calorie targets whether you want to lose weight, maintain your current weight, or build muscle.

How is TDEE Calculated?

TDEE is calculated in two steps. First, your Basal Metabolic Rate (BMR) is determined using the Mifflin-St Jeor equation, which considers your weight, height, age, and sex. Then, BMR is multiplied by an activity multiplier (1.2 for sedentary up to 1.9 for extremely active) to get your TDEE.

Creating a Calorie Deficit for Weight Loss

To lose weight, you need to consume fewer calories than your TDEE. A deficit of 500 calories per day typically results in losing about 1 pound per week (since 3,500 calories equals approximately 1 pound of fat). For sustainable weight loss, aim for a deficit of 300-750 calories per day, which translates to 0.5-1.5 pounds per week.

Calorie Surplus for Muscle Building

Building muscle requires eating in a calorie surplus (more than your TDEE) combined with progressive resistance training. A surplus of 250-500 calories per day supports muscle growth while minimizing fat gain. Ensure adequate protein intake (0.7-1g per pound of body weight) for optimal muscle protein synthesis.

Activity Level Guidance

• Sedentary: Desk job, minimal walking, no exercise
• Lightly Active: Light exercise or sports 1-3 days/week
• Moderately Active: Moderate exercise 3-5 days/week
• Very Active: Hard exercise 6-7 days/week
• Extremely Active: Very hard exercise daily + physical job