TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day. It includes your basal metabolic rate, physical activity, digestion, and non-exercise movement like walking and fidgeting.

How many calories should I eat to lose weight?

For sustainable weight loss, eat 300–500 calories below your TDEE. This typically results in 0.5–1 lb (0.25–0.5 kg) of weight loss per week. Larger deficits may increase muscle loss and metabolic slowdown.

Should I eat back exercise calories?

If your selected activity level already includes exercise, you do not need to eat back exercise calories. If you selected a sedentary level but exercise regularly, adding back 50–75% of estimated exercise calories can help avoid an excessive calorie deficit.

How often should I recalculate my TDEE?

Recalculate your TDEE every 10–15 lbs of weight change or whenever your activity level changes significantly. As body weight decreases, calorie needs also decline.

TDEE Calculator | Calculate Your Daily Calorie Needs Free

Use this free TDEE calculator to estimate how many calories your body needs each day based on age, weight, height, and activity level.

TDEE Calculator

Calculate your Total Daily Energy Expenditure

Gender

Male

Female

Age (years)

Weight (kg)

Height (cm)

Activity Level

Your TDEE

—

calories per day

BMR: — cal/day

⚠️ Important Note These are estimates based on the Mifflin-St Jeor equation. Individual metabolism varies. Track your progress for 2-4 weeks and adjust as needed. Consult a healthcare professional before making significant dietary changes.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. Understanding your TDEE is essential for achieving any weight-related goal.

TDEE Calculator Chart — Visual breakdown of TDEE components and calorie calculation

TDEE consists of four components:

BMR (60–75%): Calories burned at rest
Physical Activity (15–30%): Exercise and movement
TEF (≈10%): Thermic Effect of Food (digestion)
NEAT (5–15%): Non-exercise activity like walking or fidgeting

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate method for estimating basal metabolic rate (BMR) in adults.

Gender	BMR Formula
Men	(10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women	(10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Your final TDEE is calculated by multiplying your BMR by an activity factor that reflects your daily movement and exercise level.

How to Use Your TDEE

For Weight Loss

Create a calorie deficit of 300-500 calories below your TDEE. This results in approximately 0.5-1 lb (0.25-0.5 kg) of weight loss per week, which is sustainable and helps preserve muscle mass.

For Weight Maintenance

Eat at or near your TDEE to maintain your current weight. This is ideal when you’re satisfied with your body composition and want to focus on performance or health.

For Muscle Gain

Eat 200-300 calories above your TDEE while following a resistance training program. This provides enough energy for muscle growth while minimizing fat gain.

Pro Tip: Regardless of your goal, prioritize protein intake (1.6-2.2g per kg body weight) to support muscle maintenance and satiety.

Use our Protein Calculator →

Activity Level Guide

Level	Description	Multiplier
Sedentary	Desk job, little or no exercise	1.2
Lightly Active	Light exercise 1-3 days/week	1.375
Moderately Active	Moderate exercise 3-5 days/week	1.55
Very Active	Hard exercise 6-7 days/week	1.725
Extremely Active	Athlete or physical labor job	1.9

Tip: Most people overestimate their activity level. If unsure, start with a lower level and adjust based on results after 2-3 weeks.

Tips for Accurate Tracking

Weigh yourself weekly at the same time (morning, after bathroom) and track the average
Be honest about activity level – most people are less active than they think
Give it 2-4 weeks before adjusting calories based on results
Account for water fluctuations – weight can vary 2-5 lbs daily
Recalculate every 10-15 lbs of weight change

⚠️ Medical Disclaimer

This calculator provides estimates for educational purposes. Individual metabolic rates vary based on genetics, body composition, and health conditions. Consult a healthcare professional or registered dietitian for personalized nutrition advice.

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including your basal metabolic rate, physical activity, digestion, and non-exercise movement like walking and fidgeting.

The Mifflin-St Jeor equation used here is approximately 80-90% accurate for most people. Individual variations in metabolism and body composition can affect results. Track your weight for 2-4 weeks and adjust accordingly.

For sustainable weight loss, eat 300-500 calories below your TDEE. This creates a deficit resulting in 0.5-1 lb per week of weight loss. Larger deficits may cause muscle loss and metabolic slowdown.

BMR (Basal Metabolic Rate) is calories burned at complete rest for basic functions like breathing and circulation. TDEE includes BMR plus all calories burned through activity, digestion, and daily movement.

If you selected an activity level that includes your exercise, you don’t need to eat back those calories. If you chose “Sedentary” but exercise regularly, you may add back 50-75% of estimated exercise calories.

Recalculate your TDEE every 10-15 lbs of weight change, or if your activity level changes significantly. As you lose weight, your TDEE decreases, so periodic adjustments help maintain progress.

Published by Healthy Beginning Magazine