What is TDEE and why is it important?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including BMR plus all physical activities. It's crucial for setting accurate nutrition goals for weight loss, gain, or maintenance.

How is TDEE calculated?

TDEE = BMR × Activity Factor. We first calculate your BMR using the Mifflin-St Jeor equation, then multiply by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active).

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at rest for basic body functions. TDEE includes BMR plus calories burned through daily activities, exercise, and movement throughout the day.

How accurate is the TDEE calculator?

TDEE calculators provide estimates based on population averages. Individual results can vary by ±10-20% due to genetics, body composition, and metabolic efficiency. Use results as starting points and adjust based on real-world outcomes.

TDEE Calculator - Total Daily Energy Expenditure Calculator

🔥 TDEE Calculator

Total Daily Energy Expenditure Calculator

Calculate your Total Daily Energy Expenditure (TDEE) - the total calories you burn in a day including BMR, daily activities, and exercise. Essential for accurate nutrition planning and achieving your fitness goals.

Gender

Age (years)

Weight

Weight Unit

Height

Height Unit

Athletic Profile

Different sports have unique metabolic demands and recovery needs that affect your TDEE.

Current Training Phase

Your training phase significantly impacts metabolic demands and calorie needs.

Weekly Training Hours

Total hours of structured training per week

Average Training Intensity

Your TDEE Results

BMR: 0 calories/day

Activity Level

Energy Expenditure Breakdown

Basal Metabolic Rate (BMR) 0 cal

Thermic Effect of Food (TEF) 0 cal

Non-Exercise Activity (NEAT) 0 cal

Exercise Activity (EAT) 0 cal

Total Daily Energy Expenditure 0 cal

Understanding Your TDEE

Total Daily Energy Expenditure (TDEE) represents all the calories your body burns in a typical day. It consists of four main components:

BMR (60-75%): Energy for basic bodily functions at rest
TEF (8-12%): Energy to digest, absorb, and process food
NEAT (15-30%): Energy for daily activities excluding formal exercise
EAT (5-10%): Energy for planned exercise and sports

Your TDEE is crucial for:

Setting accurate calorie targets for weight loss, gain, or maintenance
Planning nutrition and meal timing around training
Understanding your metabolic capacity and energy needs
Optimizing performance and recovery

Calculation Method

Step 1 - BMR (Mifflin-St Jeor Equation):
Men: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161

Step 2 - TDEE:
TDEE = BMR × Activity Factor
• Sedentary: BMR × 1.2
• Lightly Active: BMR × 1.375
• Moderately Active: BMR × 1.55
• Very Active: BMR × 1.725
• Extremely Active: BMR × 1.9

Fitness Flash Report

🔥 TDEE Calculator

Total Daily Energy Expenditure Calculator

Your TDEE Results

Energy Expenditure Breakdown

Understanding Your TDEE