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TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you burn each day. Get personalized recommendations for weight loss, maintenance, or gain.

Personal Information

years
Feet & Inches Centimeters
ft
in
Pounds Kilograms
lbs

Your Daily Calorie Needs

2,377
Total Daily Energy Expenditure (TDEE)
1,727
Basal Metabolic Rate (BMR)
650
Activity Calories

Weight Management Recommendations

Weight Loss (1-2 lbs/week) 1,877 - 2,127
500-750 calorie deficit per day
Weight Maintenance 2,377
Maintain current weight
Weight Gain (0.5-1 lb/week) 2,627 - 2,877
250-500 calorie surplus per day

Your Statistics

Gender: Male
Age: 30 years
Height: 5'9" (175 cm)
Weight: 170 lbs (77.1 kg)
Activity Level: Lightly Active
BMI: 25.1 (Normal)

BMR Formula Comparison

Mifflin-St Jeor: 1,727 cal/day
Harris-Benedict: 1,753 cal/day
Katch-McArdle: 1,698 cal/day
*Mifflin-St Jeor is considered most accurate for general population

Daily Energy Breakdown

BMR (Basal functions): 72.6% (1,727 cal)
Physical Activity: 27.4% (650 cal)
Thermic Effect of Food: ~10% (238 cal)

Breaking Down Your TDEE

Total Daily Energy Expenditure represents every calorie your body burns in 24 hours. It's not one single thing—it's the sum of four distinct components, each contributing different amounts to your total burn.

The Four Components of TDEE

Basal Metabolic Rate (BMR): 60-75% of TDEE

BMR is your body's baseline operating cost—calories burned for essential functions like breathing, circulation, cell production, protein synthesis, and maintaining body temperature. A 30-year-old man weighing 180 pounds at 5'10" has a BMR around 1,850 calories. Even if he stayed in bed motionless for 24 hours, his body would burn 1,850 calories keeping him alive.

For most people, BMR accounts for the majority of daily calorie burn. Someone sedentary might have BMR representing 70-75% of TDEE. An extremely active athlete might have BMR as only 50-55% of TDEE because their activity calories are so high.

Non-Exercise Activity Thermogenesis (NEAT): 15-30% of TDEE

NEAT covers all movement outside formal exercise—walking to your car, typing, fidgeting, maintaining posture, gesturing while talking, taking stairs, household chores. This is the most variable component between individuals. Two office workers with identical stats doing the same gym routine can have 300-600 calorie TDEE differences purely from NEAT.

High NEAT people are naturally active. They pace while on phone calls, tap their feet during meetings, take the stairs automatically, park far from store entrances, stand while working when possible. These micro-movements accumulate to 300-800 extra daily calories compared to low NEAT individuals who remain still, drive everywhere, and minimize movement.

NEAT is also the first casualty of dieting. When you're in a calorie deficit, your body subconsciously reduces NEAT to conserve energy. You might burn 300-400 fewer calories from NEAT during extended dieting without realizing it—fidgeting less, moving slower, sitting more. This is one mechanism behind metabolic adaptation.

Thermic Effect of Food (TEF): 8-12% of TDEE

Your body burns calories digesting, absorbing, and processing nutrients. TEF varies significantly by macronutrient. Protein has the highest thermic effect at 25-30%—eating 100 grams of protein (400 calories) costs 100-120 calories to process, leaving you with 280-300 net calories. Carbs have a 5-10% thermic effect. Fats cost only 0-3% to digest.

This is why high-protein diets have a metabolic advantage. Someone eating 2,500 calories with 200 grams of protein (800 calories from protein) burns about 200 calories through TEF. The same person eating 2,500 calories with 100 grams of protein (400 calories from protein) only burns about 140 calories through TEF—a 60-calorie daily difference favoring the higher protein approach.

Exercise Activity Thermogenesis (EAT): 5-20% of TDEE

This is intentional, structured exercise—gym sessions, running, sports, cycling. For sedentary people, this is zero. For moderate exercisers (3-5 sessions weekly), it's 200-400 calories daily averaged across the week. For athletes training intensely daily, it can be 800-1,500 calories.

A 160-pound person burns roughly 300-400 calories running 3 miles, 250-300 calories in a moderate 60-minute strength session, 400-500 calories in an intense CrossFit class. But fitness trackers and gym machines typically overestimate by 20-40%. That treadmill showing 450 calories burned? Probably closer to 300-360 in reality.

How Activity Multipliers Work

TDEE calculators use activity multipliers to estimate your total calorie burn from BMR. These multipliers account for NEAT, exercise, and TEF combined. Here's what each level actually means:

Sedentary (1.2x BMR): Office worker, minimal walking, no structured exercise. You drive to work, sit 8+ hours, drive home, sit on couch. Daily steps under 3,000. A 2,000 BMR person has TDEE of 2,400 calories. Only 400 calories (17% of total) comes from activity and food digestion.

Lightly Active (1.375x BMR): Some walking, light household activity, or 1-3 casual workouts weekly. Maybe you walk 5,000-7,000 steps daily or do yoga three times weekly. A 2,000 BMR becomes 2,750 TDEE—750 calories (27% of total) from activity and digestion.

Moderately Active (1.55x BMR): Regular movement, 8,000-10,000 steps, or 3-5 moderate workouts weekly. You might walk during lunch, hit the gym after work, take stairs habitually. A 2,000 BMR becomes 3,100 TDEE—1,100 calories (35% of total) from activity and digestion.

Very Active (1.725x BMR): Intense training 6-7 days weekly or highly active job. Construction workers, personal trainers, serious athletes. A 2,000 BMR becomes 3,450 TDEE—1,450 calories (42% of total) from activity and digestion.

Extremely Active (1.9x BMR): Elite athletes training multiple times daily or physical labor plus intense training. CrossFit competitors, distance runners logging 60+ miles weekly, college athletes. A 2,000 BMR becomes 3,800 TDEE—1,800 calories (47% of total) from activity and digestion.

The most common error? Overestimating activity level. Someone with a desk job who hits the gym 3 times weekly for 45 minutes thinks they're "moderately active" when they're actually "lightly active." Those three gym sessions add 300-400 calories weekly averaged—only 40-60 daily. They sit the other 165+ hours weekly. This single miscalculation can create a 300-400 calorie TDEE overestimate.

Using Your TDEE for Weight Goals

Knowing your TDEE is only useful if you understand how to apply it. Here's exactly how to use TDEE for different goals:

For Weight Loss: The Deficit Strategy

To lose weight, eat below your TDEE. The deficit size determines loss rate:

Small deficit (10-15% below TDEE, 200-300 calories): Produces 0.4-0.6 pounds weekly loss. Best for people already lean (men under 15% body fat, women under 22%) or those prioritizing muscle retention and performance. Someone with 2,500 TDEE eats 2,200-2,300 calories.

Moderate deficit (15-25% below TDEE, 300-600 calories): Produces 0.6-1.2 pounds weekly loss. The sweet spot for most people—sustainable, muscle-preserving, decent progress rate. Someone with 2,400 TDEE eats 1,800-2,100 calories. This is where you should start.

Aggressive deficit (25-35% below TDEE, 600-800 calories): Produces 1.2-1.6 pounds weekly loss. Only appropriate for very overweight individuals (30%+ body fat) and only temporarily. Requires high protein (1g per pound body weight), strength training, and diet breaks every 8-12 weeks. Someone with 2,800 TDEE eats 1,900-2,200 calories.

Extreme deficit (more than 35% below TDEE): Don't do this. You'll lose muscle, tank your metabolism, feel terrible, perform poorly, and likely binge. The faster you lose initially, the more you'll regain later because you've disrupted hormones and lost muscle.

Never eat below your BMR for extended periods. If your TDEE is 2,100 and BMR is 1,700, don't drop below 1,700 calories. If you need a larger deficit, add cardio to increase TDEE rather than dropping calories further below BMR.

For Maintenance: Finding Your True TDEE

Calculators provide estimates. Your actual TDEE is whatever calorie intake maintains your weight over 3-4 weeks. Here's how to find it:

Start by eating your calculated TDEE for 2 weeks. Weigh yourself daily at the same time (morning, after bathroom, before eating). Calculate the weekly average. If your average weight drops more than 0.5 pounds weekly, your actual TDEE is higher than calculated—increase intake by 100-200 calories. If your average weight increases more than 0.5 pounds weekly, your actual TDEE is lower—decrease 100-200 calories.

After 4-6 weeks of adjustments, you'll dial in your true TDEE. A woman with calculated 2,000 TDEE might discover her actual TDEE is 1,850—she needs that number to maintain weight. This becomes her baseline for future cuts or bulks.

Your TDEE changes with weight, muscle mass, activity, age, and metabolic adaptation. Recalculate quarterly or whenever circumstances change significantly.

For Muscle Gain: The Surplus Strategy

To build muscle, eat above TDEE while training hard and eating adequate protein. Surplus size affects fat gain:

Small surplus (5-10% above TDEE, 150-250 calories): Produces 0.5-0.75 pounds weekly gain, mostly muscle with minimal fat. Ideal for experienced lifters and anyone concerned about staying lean. Someone with 2,500 TDEE eats 2,650-2,750 calories. Expect 2-3 pounds monthly gain.

Moderate surplus (10-15% above TDEE, 250-400 calories): Produces 0.75-1 pound weekly gain, good muscle with some fat. Sweet spot for most people focused on strength and size. Someone with 2,600 TDEE eats 2,850-3,000 calories. Expect 3-4 pounds monthly gain.

Large surplus (more than 15% above TDEE, 500+ calories): Produces 1+ pounds weekly gain, significant fat alongside muscle. Only appropriate for skinny beginners who need mass or competitive strength athletes. Someone with 2,400 TDEE eats 2,900+ calories.

Bigger surpluses don't build muscle faster—they just add fat. Your body can only synthesize 0.5-1 pound of muscle weekly at most, even with optimal training and nutrition. Eating 1,000 calories above TDEE doesn't double muscle growth; it just makes you gain 2 pounds weekly instead of 1, with the extra being pure fat.

Combine surplus with strength training 4-5 times weekly and 0.7-1g protein per pound body weight. Without progressive overload training, excess calories just make you fat without muscle gain.

Adjusting TDEE as You Progress

TDEE isn't static. Recalculate and adjust regularly:

Every 10-15 pounds of weight change. A 200-pound person with 2,600 TDEE who drops to 180 pounds now has TDEE around 2,450. The original 500-calorie deficit (eating 2,100) is now only 350 calories. Weight loss slows from 1 pound weekly to 0.7 pounds. Drop to 2,000 calories or add 1-2 cardio sessions weekly to maintain 1-pound weekly loss.

When progress stalls for 3-4 weeks. If weight hasn't changed in a month despite consistency, your TDEE is lower than calculated or you're tracking inaccurately. Double-check tracking first (use food scale, measure everything). If tracking is accurate, assume TDEE is 200-300 lower than predicted. Adjust accordingly.

When activity level changes. Started training 5 days weekly instead of 3? Bump from "light" to "moderate" activity—a 300-400 calorie TDEE increase. Got a physical job after years of desk work? Jump from sedentary to moderate or very active depending on job intensity.

After extended dieting. Metabolic adaptation reduces TDEE by 10-15% after months of calorie restriction. Someone with initial 2,400 TDEE who's been dieting for 6 months might have actual TDEE of 2,100-2,200 now. A 2-week diet break at maintenance (eating at new TDEE) partially reverses this adaptation.

Common TDEE Mistakes and How to Avoid Them

Most people fail with TDEE not because the concept doesn't work, but because they make preventable errors. Here are the biggest mistakes and how to fix them:

Mistake 1: Overestimating Activity Level

This is the number one error. Someone with a desk job who exercises 3 times weekly selects "moderately active" when they're actually "lightly active." The difference? About 300-400 calories daily—enough to completely erase a weight loss deficit.

Be brutally honest. If you sit more than 6 hours daily, you're sedentary or lightly active at most, regardless of gym attendance. Those 3-4 weekly workouts add 300-400 calories weekly when averaged across 7 days—only 40-60 calories daily. The 160+ hours of sitting per week matter more than the 3-4 hours of exercise.

Fix: Start one level lower than you think. Track for 3 weeks. If losing weight faster than expected, bump up a level. If not losing despite being in calculated deficit, you selected too high.

Mistake 2: Not Tracking Weekends

You're meticulous Monday through Friday, hitting 2,000 calories daily. Then Saturday and Sunday happen: brunch with drinks (1,000 calories), dinner out (1,500 calories), snacking (500 calories), dessert (600 calories). You eat 3,500-4,000 calories both days thinking "it's the weekend."

Weekly math: 5 days at 2,000 (10,000 calories) plus 2 days at 3,500 (7,000 calories) = 17,000 weekly calories, averaging 2,430 daily. If your TDEE is 2,400, you're maintaining despite thinking you're eating 400 below TDEE five days weekly.

Fix: Either track weekends as strictly as weekdays, or budget weekend calories by eating slightly less during the week. If you want to eat 2,600 Saturday and Sunday, eat 1,850 Monday through Friday for the same 16,800 weekly total.

Mistake 3: Forgetting Liquid Calories

Coffee with cream and sugar (150 calories), orange juice at breakfast (120 calories), soda at lunch (140 calories), protein shake post-workout (250 calories), glass of wine with dinner (120 calories). That's 780 calories from liquids—nearly 40% of a 2,000-calorie diet—while only tracking 1,220 calories of solid food.

Fix: Track everything that isn't water or black coffee. Those "small" additions accumulate fast. Switch to black coffee, diet soda, and water to save 400-600 daily calories without feeling deprived.

Mistake 4: Using Exercise to Justify Overeating

You burn 400 calories in a workout, then reward yourself with 600 calories of food because "you earned it." You're now 200 calories above where you'd be without exercising—actively sabotaging progress.

If your TDEE calculation included your exercise (you selected "moderate activity" accounting for 4 weekly workouts), don't eat back exercise calories. They're already in your TDEE. If you selected "sedentary" and exercise is bonus, you can eat back 50-75% of estimated burn (accounting for overestimation).

Fix: Treat exercise as part of your lifestyle, not as calorie currency to exchange for food. If you're hungry after workouts, eat your normal calorie target with adequate protein. Don't add hundreds of calories on top.

Mistake 5: Not Adjusting as Weight Changes

You calculated TDEE at 200 pounds six months ago. You're now 175 pounds but still eating based on that old 200-pound TDEE. Your actual TDEE dropped 250-300 calories, turning your 500-calorie deficit into a 200-250 calorie deficit. Weight loss slowed dramatically but you don't know why.

Smaller bodies burn fewer calories. This is normal physics, not metabolism "damage." A 175-pound person simply requires less energy to move around than a 200-pound person.

Fix: Recalculate TDEE every 10-15 pounds of change. Adjust your calorie targets based on new TDEE. Expect to make 2-4 adjustments during a 40-50 pound weight loss journey.

Mistake 6: Expecting Calculators to Be Perfect

TDEE calculators estimate within 10-15% for most people. That means a calculated 2,500 TDEE could realistically be anywhere from 2,125 to 2,875. Genetics, NEAT, muscle mass, previous dieting history, and measurement errors all contribute to variability.

Don't treat your calculated TDEE as gospel. It's a starting point. Your actual results over weeks and months reveal your true TDEE more accurately than any formula.

Fix: Use calculated TDEE as initial target. Track meticulously for 3-4 weeks. If results don't match expectations (losing, gaining, or maintaining when you shouldn't be), adjust intake by 100-200 calories. Repeat until results align with goals. This empirical approach beats calculator precision.

TDEE Questions & Answers

What is TDEE and how is it different from BMR?

TDEE (Total Daily Energy Expenditure) is all calories you burn daily including activity. BMR (Basal Metabolic Rate) is just calories burned at rest. A 30-year-old man, 5'10", 180 pounds has BMR around 1,850 calories—what he burns lying in bed all day. If he's lightly active (gym 3x weekly, desk job), his TDEE is 2,544 calories (1,850 × 1.375). The 694-calorie difference comes from walking, fidgeting, exercise, and digesting food. BMR is 60-75% of TDEE. Someone sedentary has TDEE only 20% above BMR. An athlete training twice daily might have TDEE 90% above BMR. Use TDEE, not BMR, to set calorie intake for weight goals.

How do I choose my activity level accurately?

Be brutally honest—most people overestimate. Sedentary (1.2): desk job, under 3,000 steps, no exercise. Light (1.375): 5,000-7,000 steps or 1-3 casual workouts weekly. Moderate (1.55): 8,000-10,000 steps or 3-5 moderate workouts. Very Active (1.725): 10,000+ steps plus 5-6 intense sessions. Extremely Active (1.9): physical job plus daily hard training, or elite athlete. If you sit 8 hours daily with 3 gym sessions weekly, you're light active, not moderate. Track your choice for 3 weeks—if losing faster than expected, bump up a level. Slower? Drop down. A 1,800 BMR person selecting moderate (2,790 TDEE) instead of sedentary (2,160 TDEE) creates a 630-calorie error—difference between maintaining and gaining a pound weekly.

Should I eat the same calories every day or vary by activity?

Either works—choose what fits your life. Same daily: simpler, builds habits, works great if you exercise consistently. Eat 2,200 calories whether it's gym day or rest day. Varying: eat more on training days (2,400), less on rest (2,000), same weekly average. Athletes doing hard training benefit from higher intake on workout days for recovery and performance. People exercising sporadically should use consistent targets. Research shows identical results when weekly totals match. A 2,100 daily average (14,700 weekly) produces same results as alternating 2,400/1,800 (14,700 weekly). Most people prefer consistency—one less decision daily.

How often should I recalculate my TDEE?

Every 10-15 pounds lost or gained, or when progress stalls 3-4 weeks. Someone starting at 200 pounds with 2,600 TDEE eating 2,100 calories loses steadily. After 12 weeks at 180 pounds, TDEE dropped to 2,450. Still eating 2,100 means deficit shrunk from 500 to 350 calories—loss slowed from 1 pound weekly to 0.7 pounds. Recalculate and adjust to 2,000 calories to maintain 1-pound weekly loss. Age, muscle gain, training intensity changes also warrant recalculation. Someone who started sedentary then began training 5x weekly needs to increase their activity multiplier from 1.2 to 1.55—a 500+ calorie TDEE jump. Recalculate quarterly at minimum even if weight stable.

Why am I not losing weight eating below my calculated TDEE?

Four main reasons: underestimating intake, overestimating activity, metabolic adaptation, or insufficient time. Most people undercount by 20-30%—forgetting cooking oils (120 calories per tablespoon), eyeballing portions, not tracking weekends. You might be eating 2,300 thinking it's 1,900. Activity level errors are common—selecting moderate when you're actually light active creates a 300-calorie TDEE overestimate. Metabolic adaptation from chronic dieting can drop TDEE 10-15% below predicted. Someone with calculated 2,200 TDEE might actually burn 1,900-2,000. Water retention masks fat loss—new exercise, sodium, hormones, stress cause 2-5 pound fluctuations. Track meticulously with food scale for 2 weeks. If genuinely stuck after 3-4 weeks, drop calories 100-150 or add 2 cardio sessions.

Can I trust TDEE calculators or should I get tested?

Calculators estimate within 10-15% for most people—good starting point. A 30-year-old woman, 5'6", 140 pounds gets TDEE around 2,000 (moderate activity). Her actual might be 1,800-2,200. Factors affecting accuracy: muscle mass (more muscle = higher TDEE), genetics (200-300 calorie variation), NEAT (fidgeters burn 300+ extra daily), previous dieting (metabolic adaptation). Metabolic testing (indirect calorimetry) measures within 5% but costs 100-200 dollars and only captures one moment. Better approach: use calculator, track intake precisely 3-4 weeks, monitor weight changes. Losing weight? Your TDEE is higher—increase calories 100-200. Gaining? TDEE is lower—decrease 100-200. Your actual results reveal your true TDEE more accurately than any test.

What's NEAT and why does it matter for TDEE?

NEAT (Non-Exercise Activity Thermogenesis) is calories burned from all movement outside formal exercise—fidgeting, posture, walking, typing, standing. NEAT varies 300-1,000 calories daily between people. Someone with high NEAT unconsciously moves more—taps feet, gestures while talking, takes stairs, paces while on phone. Low NEAT person sits still, drives everywhere, remains stationary. Two office workers with identical stats and same 3 weekly gym sessions can have 500-calorie TDEE differences purely from NEAT. NEAT drops during dieting—your body subconsciously conserves energy, reducing spontaneous movement by 200-400 calories. This is why some people plateau despite maintaining deficit. Increase NEAT deliberately: walking meetings, standing desk, parking farther away, taking stairs, stretching hourly. These add 200-400 daily calories without structured exercise.

How much should I eat below TDEE to lose weight?

Aim for 15-25% deficit (300-600 calories below TDEE) for sustainable loss. Someone with 2,400 TDEE should eat 1,800-2,100 calories. This produces 0.6-1.2 pounds weekly loss while preserving muscle. Larger deficits (30%+) cause muscle loss, metabolic adaptation, extreme hunger, poor workout performance. A 2,200 TDEE person eating 1,400 calories (36% deficit) will lose weight initially but also significant muscle. Their TDEE drops to 1,900-2,000 from adaptation. Meanwhile, someone at same starting TDEE eating 1,900 (14% deficit) loses slightly slower but preserves muscle, maintains higher TDEE, has better long-term results. Exception: Very overweight individuals (30%+ body fat) can handle larger deficits initially—500-750 calories—because abundant fat stores. As you lean out, reduce deficit size.

Does TDEE change throughout the day or week?

Yes, TDEE fluctuates daily based on activity, stress, sleep, hormones. A desk worker might burn 2,200 calories Monday (sedentary day) and 2,800 Friday (long walk plus gym session). Women see 100-300 calorie TDEE swings across menstrual cycle—higher in luteal phase (post-ovulation). Poor sleep reduces TDEE by 100-200 calories through decreased NEAT and metabolic suppression. High stress raises cortisol, which can either increase TDEE (if you're active/fidgety) or decrease it (if you're lethargic). Cold exposure increases TDEE slightly through thermogenesis. Hot weather can reduce TDEE by decreasing spontaneous movement. These daily variations average out weekly. This is why weekly calorie targets work better than obsessing over daily precision. Track 7-day averages, not single days.

Should I eat at maintenance TDEE on rest days?

Depends on your activity level selection. If you chose moderate activity accounting for 4 weekly workouts, keep eating 2,200 calories every day—your TDEE already averages training and rest days. If you selected sedentary and exercise is bonus, you could eat maintenance (2,000) on rest days and higher (2,300) on training days—same weekly total. Most people find consistency easier psychologically and practically. Eating the same daily builds habits and removes decision fatigue. Athletes training hard daily might benefit from higher intake on intense days for recovery and performance. But for general fitness, daily consistency beats fluctuation. Your body doesn't reset at midnight—it responds to weekly and monthly averages. A 2,100 daily average (14,700 weekly) works identically to alternating 2,300/1,900.

How does muscle mass affect TDEE?

Muscle tissue burns 6-10 calories per pound daily at rest. Fat burns only 2-3 calories per pound. Two people weighing 160 pounds have different TDEEs based on composition. Person A: 135 pounds lean mass, 25 pounds fat (16% body fat) burns 810-1,350 extra calories from muscle. Person B: 115 pounds lean, 45 pounds fat (28% body fat) burns 690-1,150 from muscle. Person A burns 120-200 more daily just from having 20 extra pounds of muscle—over 800 weekly, 3,500 monthly (1 pound of fat). This compounds with activity—more muscle enables harder training, burning even more. Building 15 pounds of muscle increases BMR by 90-150 calories and TDEE proportionally. A 2,400 TDEE becomes 2,520-2,580. Over a year, that's 44,000-66,000 extra calories (12-19 pounds of fat) while eating the same amount.

Is my TDEE accurate if I have a slow metabolism?

True slow metabolism is rare—usually 10-15% below predicted at most. Someone with calculated 2,000 TDEE and genuinely slow metabolism burns 1,700-1,800. This comes from genetics (200-300 calorie variance), previous yo-yo dieting (metabolic adaptation), low muscle mass, or thyroid issues (hypothyroidism drops TDEE 10-20%). But most people claiming slow metabolism are underestimating intake or overestimating activity. Studies show when people track precisely in controlled settings, 95% fall within 10-15% of predicted TDEE. If you're not losing weight at calculated deficit after 4+ weeks of meticulous tracking, assume your actual TDEE is 200-300 lower. Adjust down and monitor. Get thyroid tested if significantly off. Even with slow metabolism, calories in vs out still applies—just recalibrate your baseline.

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