Understanding Your TDEE (Total Daily Energy Expenditure)
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns throughout a 24-hour period. It includes your Basal Metabolic Rate (BMR) – the calories burned at rest – plus the calories expended through physical activity (exercise and non-exercise movement) and the thermic effect of food (calories burned digesting food).
Knowing your TDEE is essential for weight management. Consuming calories roughly equal to your TDEE helps maintain your current weight. Eating fewer calories creates a deficit for weight loss, while eating more creates a surplus for weight gain.
How to Use the TDEE Calculator
- Choose your preferred units (Metric or Imperial).
- Enter your Age, Gender, Weight, and Height.
- Select the Activity Level that most accurately reflects your typical weekly routine. Be realistic!
- Click "Calculate TDEE".
The results will show your estimated BMR and your TDEE (maintenance calories).
Calculation
The calculator first estimates your BMR (using a standard formula like Mifflin-St Jeor) and then multiplies it by the selected Activity Level multiplier:
TDEE = BMR * Activity Factor
Activity Factors (Examples):
- Sedentary: ~1.2
- Lightly Active: ~1.375
- Moderately Active: ~1.55
- Very Active: ~1.725
- Extra Active: ~1.9
Using TDEE for Weight Goals
- Maintenance: Consume ~TDEE calories.
- Weight Loss (e.g., 1 lb/week): Consume TDEE - 500 calories per day.
- Weight Gain (e.g., 1 lb/week): Consume TDEE + 500 calories per day.
- (Note: 1 lb of fat is approx. 3500 calories. A 500 calorie daily deficit/surplus leads to ~1 lb change per week).
These are estimates. Monitor your weight changes over several weeks and adjust your calorie intake as needed. Consult healthcare professionals for personalized guidance.