TDEE Laskuri
Käytä TDEE Laskuri laskuria nopeiden ja tarkkojen tulosten saamiseksi.
Kuinka käyttää tätä laskuria
- Anna Weight (kg)
- Anna Height (cm)
- Anna Age
- Anna Gender
- Anna Activity Level
- Napsauta Laske-painiketta
- Lue tulos, joka näkyy laskurin alapuolella
What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, encompassing everything from breathing to marathon training. Understanding your TDEE is the foundation of any evidence-based nutrition strategy — for weight loss, weight gain, or performance fueling.
TDEE has four components:
- BMR (Basal Metabolic Rate) — 60–70%: Calories for basic organ function at rest
- TEF (Thermic Effect of Food) — 8–15%: Energy to digest and process food. Protein has highest TEF (25–30%)
- NEAT (Non-Exercise Activity Thermogenesis) — 15–50%: All movement outside structured exercise: walking to car, fidgeting, desk posture. Highly variable — the biggest source of individual TDEE differences
- EAT (Exercise Activity Thermogenesis) — 5–30%: Structured workouts. Only a fraction of most people's TDEE but the most controllable component for athletes
The most important insight: NEAT varies by up to 2,000 kcal/day between individuals of similar size. Someone who walks everywhere, has a standing desk, and fidgets has vastly higher TDEE than a sedentary office worker of identical body size — completely independent of formal exercise.
TDEE Activity Multipliers
TDEE = BMR × Activity Multiplier. Here are the standard multipliers and what they mean in practice:
| Activity Level | Multiplier | Description | Example |
|---|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise, minimal walking | Office worker who drives everywhere |
| Lightly Active | 1.375 | Light exercise 1–3 days/week | 3× 30-min walks/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week | 3× 45-min runs/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week | Running 6× week, 50–60km/week |
| Extra Active | 1.9+ | Twice-daily training or physical job + exercise | Marathon training 80+ km/week |
For runners specifically, activity multipliers can be misleading because they don't account for run mileage directly. A more accurate approach for runners: calculate BMR, then add specific calories for training.
Running calorie calculation (rough): weight(kg) × distance(km) × 1.04 = kcal per run. A 70kg runner covering 15km burns approximately 70 × 15 × 1.04 = 1,092 kcal. Add this to sedentary TDEE (BMR × 1.2) for accurate daily target.
TDEE for Runners: Weekly Calorie Budgets
Running dramatically increases calorie needs compared to sedentary baselines. Here's how TDEE scales with training volume for typical runners:
| Weekly Mileage | Extra kcal/Week | Extra kcal/Day | Total TDEE Estimate (70kg M) |
|---|---|---|---|
| 20 km/week | ~1,450 | ~207 | ~2,700 kcal/day |
| 40 km/week | ~2,900 | ~414 | ~2,900 kcal/day |
| 60 km/week | ~4,350 | ~621 | ~3,100 kcal/day |
| 80 km/week | ~5,800 | ~829 | ~3,300 kcal/day |
| 100 km/week | ~7,250 | ~1,036 | ~3,500 kcal/day |
These estimates assume the runner is otherwise sedentary (desk job). Add more for physically demanding occupations. Many marathon runners are chronically underfueled because they use sedentary or lightly-active TDEE estimates while training at high volumes — leading to fatigue, poor recovery, and eventual performance decline.
Calorie Targets for Different Goals
Once you know your TDEE, setting your daily calorie target is straightforward:
| Goal | Calorie Target | Expected Rate of Change |
|---|---|---|
| Lose fat gradually | TDEE − 250 to −500 kcal | 0.25–0.5 kg/week loss |
| Lose fat aggressively | TDEE − 500 to −750 kcal | 0.5–0.75 kg/week loss |
| Maintain weight | TDEE | No change |
| Gain muscle slowly (lean bulk) | TDEE + 100 to +250 kcal | 0.1–0.2 kg muscle/week |
| Gain weight fast | TDEE + 300 to +500 kcal | 0.3–0.5 kg/week (mixed) |
For runners, never create a calorie deficit during marathon peak training weeks (weeks 12–16 of 20). The recovery and adaptation costs during heavy training are too high — underfueling during peak weeks impairs adaptation, raises injury risk, and degrades performance. If pursuing fat loss, do it in off-season or early base building phases when training stress is lower.
Why TDEE Estimates Are a Starting Point, Not a Formula
All TDEE calculations are estimates with real-world accuracy of ±200–400 kcal/day. Individual metabolic rate varies due to genetics, gut microbiome, hormonal status, sleep quality, and countless other factors. Use your calculated TDEE as a starting point and adjust based on real-world results:
- Track food intake for 2 weeks without changing habits → compare to body weight changes
- If weight stable: current intake ≈ TDEE. Adjust from there for your goal.
- If gaining weight unintentionally: current intake > TDEE by the amount of the gain
- If losing weight unintentionally: current intake < TDEE
The only truly accurate TDEE measurement requires doubly labeled water testing (used in research) — all formulas are estimates. Develop the habit of adjusting intake based on real data rather than expecting formula precision.
For runners monitoring race weight: body weight can fluctuate 1–3 kg daily from glycogen storage changes, hydration, and digestive contents. Use 7-day moving averages rather than daily scale readings to track true fat/muscle changes.
TDEE and Appetite: Why Exercise Makes You Hungry
A critical and counterintuitive finding from exercise science: exercise increases appetite, often enough to compensate partially or fully for the calories burned. Research by King et al. (2008) found that for obese participants, exercise compensation (increased intake) offset up to 90% of exercise-induced caloric deficit.
However, this compensation is not universal. Lean, trained athletes and non-obese individuals show less appetitive compensation. Long-duration exercise (running 90+ minutes) may actually suppress acute appetite through gut hormone changes, while shorter sessions may increase appetite more than longer ones.
Practical implications for runners:
- Don't 'reward' runs with excess food — track calories for at least the first 4–6 weeks of a new training cycle to understand your actual compensation patterns
- Post-run protein (30–40g) reduces subsequent calorie intake more than carbohydrates by extending satiety
- Adequate sleep reduces appetite dysregulation from training — ghrelin (hunger hormone) rises with sleep deprivation
Frequently Asked Questions
How do I calculate my TDEE?
TDEE = BMR × Activity Multiplier. First calculate your BMR using the Mifflin-St Jeor equation. Then multiply by your activity factor: 1.2 (sedentary) to 1.9+ (very active). For runners, add running calories directly: weight(kg) × weekly km × 1.04 ÷ 7 for a daily calorie addition.
What is a typical TDEE for a marathon runner?
A 70 kg male marathon runner training 60–80 km/week typically has TDEE of 3,000–3,500 kcal/day. Female runners of 55 kg at the same training volume: approximately 2,400–2,800 kcal/day. Training volume, body size, and daily non-exercise activity all affect TDEE significantly.
Should I eat back exercise calories?
Yes — if you calculated TDEE using a sedentary or low-activity multiplier, you should eat back a portion of exercise calories to fuel recovery. If you used an activity multiplier that already accounts for your training volume, don't double-count. The simplest approach: use a specific activity multiplier that matches your actual activity level.
How many calories does running burn per km?
Running burns approximately 1.04 kcal per kg of body weight per km. A 70 kg runner burns about 73 kcal per km, or 730 kcal per 10 km. This is the net calorie burn (above resting); gross burn is slightly higher. Speed affects calorie burn minimally at the same distance — it's primarily a distance and weight equation.
Does TDEE change with weight loss?
Yes. As you lose weight, both BMR and exercise calorie burn decrease (lighter body = fewer calories burned per km). Recalculate your TDEE every 5–10 kg of weight change. This explains why weight loss tends to slow over time — the deficit shrinks as body weight drops, requiring adjustment of intake or exercise volume.
What is NEAT and why does it matter?
Non-Exercise Activity Thermogenesis (NEAT) includes all movement outside structured exercise: walking, fidgeting, standing, housework. NEAT accounts for 15–50% of TDEE and varies by 2,000+ kcal/day between individuals. When you exercise more, your body often unconsciously reduces NEAT (moving less the rest of the day), partially offsetting exercise-induced calorie burn.
"Kokonaispäivittäinen energiankulutus sisältää peruselintoimintoihin, fyysiseen aktiivisuuteen ja ruoansulatukseen tarvittavan energian."
💡 Tiesitkö?
- Tour de France cyclists can burn up to 7,000–9,000 calories per day during competitive racing stages — roughly 4× the average person's TDEE.
- Non-Exercise Activity Thermogenesis (NEAT) — fidgeting, standing, walking around — can vary by up to 2,000 calories per day between two people of the same size.
- Total Daily Energy Expenditure was first systematically studied during World War II to determine minimum calorie rations for soldiers in the field.
Viimeksi päivitetty: March 2026