TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie targets along with macro recommendations for your specific goals.
Personal Information
Understanding TDEE
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) and additional calories burned through physical activity and digestion. Understanding your TDEE is crucial for managing weight and achieving fitness goals.
Components of TDEE
- Basal Metabolic Rate (BMR): The number of calories your body burns at complete rest, just to maintain basic life functions like breathing, circulation, and cell production.
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned through daily activities like walking, standing, fidgeting, and other non-exercise movements.
- Exercise Activity Thermogenesis (EAT): Calories burned through intentional exercise and sports activities.
- Thermic Effect of Food (TEF): Calories burned during the digestion, absorption, and processing of food (approximately 10% of total calorie intake).
Activity Levels Explained
- Sedentary: Little or no exercise, desk job (multiplier: 1.2)
- Light Activity: Light exercise 1-3 days per week (multiplier: 1.375)
- Moderate Activity: Moderate exercise 3-5 days per week (multiplier: 1.55)
- Very Active: Heavy exercise 6-7 days per week (multiplier: 1.725)
- Extra Active: Very heavy exercise, physical job, or training twice per day (multiplier: 1.9)
Using Your TDEE for Goals
- Weight Maintenance: Consume calories equal to your TDEE to maintain current weight
- Weight Loss: Create a caloric deficit by consuming fewer calories than your TDEE (typically 500 calories per day for 1 pound per week)
- Weight Gain: Create a caloric surplus by consuming more calories than your TDEE (typically 500 calories per day for 1 pound per week)
Macronutrient Recommendations
- Protein: 2g per kg of bodyweight to support muscle maintenance and growth
- Fats: 25% of total calories to support hormone production and vital functions
- Carbohydrates: Remaining calories to fuel workouts and daily activities
Tips for Accuracy
- Be honest about your activity level - most people overestimate
- Track your weight and adjust calories based on results
- Remember that calculators provide estimates - monitor and adjust as needed
- Consider using a food tracking app to ensure accuracy
- Reassess your TDEE every 10-15 pounds of weight change
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