TDEE Calculator - Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) based on your Basal Metabolic Rate and physical activity level. Know how many calories you really need per day.
Important Medical Disclaimer
This calculator is an educational and clinical decision support tool. Results DO NOT replace professional medical evaluation, laboratory tests, or clinical judgment. Always consult a qualified healthcare professional for diagnosis, treatment, and clinical decisions. Calculations are based on scientifically validated formulas but may not be applicable to all patients.
Calculate TDEE
What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) represents the total amount of calories you burn per day considering your Basal Metabolic Rate (BMR) and your physical activity level. It is calculated by multiplying BMR by a factor ranging from 1.2 (sedentary) to 1.9 (extremely active).
How to calculate TDEE
TDEE is calculated by the formula: TDEE = BMR × Activity Factor. First, BMR is calculated using the Mifflin-St Jeor formula. Then, it is multiplied by the factor corresponding to your activity level: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, or 1.9 for extremely active.
Limitations and Considerations
TDEE is an estimate. Factors such as genetics, body composition, ambient temperature, stress, sleep quality, and health conditions can affect actual expenditure. Be honest when assessing your activity level. For weight loss, create a deficit of 300-500 kcal/day. For mass gain, add 300-500 kcal/day. Consult a nutritionist for personalized guidance.
Frequently Asked Questions about TDEE
What is the difference between BMR and TDEE?
BMR is the caloric expenditure at absolute rest, with no activity. TDEE is the total daily expenditure including all activities (exercise, work, leisure). TDEE will always be greater than BMR.
How to use TDEE to lose weight?
To lose weight, consume fewer calories than your TDEE, creating a deficit of 300-500 kcal/day (0.5kg loss/week). Never consume less than your BMR. Combine caloric deficit with exercise for best results.
How to use TDEE to gain muscle mass?
To gain mass, consume more calories than your TDEE, creating a surplus of 300-500 kcal/day. Combine with strength training and adequate protein intake (1.6-2.2g/kg/day). Gain should be gradual to minimize fat accumulation.
My activity level changes during the week. What should I do?
Calculate the weekly average. For example, if you train 3 days intensely and 4 days are sedentary, consider yourself moderately active. Or calculate TDEE for each day separately and average them. Monitor your weight weekly for adjustments.