TDEE Calculator – Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure based on activity level.
What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, factoring in all activity — exercise, walking, fidgeting, and basic bodily functions. It is the number you need to know for any serious nutrition goal.
TDEE is calculated by multiplying your BMR by an activity multiplier: sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), or extra active (×1.9).
How to Use TDEE for Weight Goals
Your TDEE is your maintenance calorie level — the exact amount of food that keeps your weight stable.
- Lose weight: Eat 300–500 calories below TDEE (safe deficit)
- Gain muscle: Eat 250–500 calories above TDEE (lean bulk)
- Maintain: Eat at TDEE
A deficit of 500 cal/day creates roughly 0.5 kg of fat loss per week — a sustainable rate that preserves muscle.
Why TDEE Changes Over Time
As you lose weight, your TDEE decreases — your body weighs less and needs less energy. This is why weight loss plateaus happen. Recalculate your TDEE every 4–6 weeks and adjust your intake accordingly to keep progressing.
Frequently Asked Questions
How accurate is the TDEE calculator?
It provides a good estimate but individual metabolism varies. Use it as a starting point, track your weight for 2–3 weeks, and adjust calories by 100–200/day based on real results.
Should I eat back exercise calories?
If you used the sedentary multiplier and exercise separately, yes — add those calories back. If you selected an activity level that includes your workouts, do not double-count.
What activity level should I choose?
Most people overestimate their activity. If you have a desk job and work out 3x per week, choose lightly active (×1.375). Be honest for the most accurate result.