What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including all activities. It accounts for your Basal Metabolic Rate (BMR)—the calories your body burns at rest—and the calories burned through physical activity and digestion.

How Is TDEE Calculated?

This calculator uses the Mifflin-St Jeor Equation to estimate your BMR:

• Males: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
• Females: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Your TDEE is then calculated by multiplying your BMR by an activity factor based on your activity level:

• Sedentary: 1.2
• Lightly Active: 1.375
• Moderately Active: 1.55
• Very Active: 1.725
• Extra Active: 1.9

How to Use Your TDEE

Your TDEE can help you manage your weight:

• Maintain Weight: Eat approximately your TDEE in calories daily.
• Lose Weight: Eat 250–500 calories below your TDEE for a safe, sustainable deficit.
• Gain Weight: Eat 250–500 calories above your TDEE to gain muscle mass.

Always consult a dietitian or healthcare provider for personalized advice.

Factors Affecting TDEE

Several factors influence your TDEE:

• Body Composition: More muscle mass increases BMR, as muscle burns more calories than fat.
• Age: BMR decreases with age due to muscle loss and metabolic slowdown.
• Gender: Men typically have higher BMRs due to greater muscle mass.
• Activity Level: Higher activity levels increase TDEE significantly.
• Genetics: Genetic factors can influence metabolism and energy expenditure.

Limitations of This Calculator

This calculator provides estimates based on averages:

• It uses the Mifflin-St Jeor Equation, which may not be accurate for everyone, especially those with extreme body compositions.
• Activity levels are generalized; your actual activity may vary.
• It does not account for factors like stress, sleep, or medical conditions that can affect metabolism.
• For precise caloric needs, consider tracking your intake and weight changes over time or consulting a professional.