TDEE Calculator

What TDEE Is

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day. It's made up of: BMR (Basal Metabolic Rate): calories burned at complete rest just keeping you alive (breathing, circulation, organ function). Typically 60-70% of TDEE. TEF (Thermic Effect of Food): calories burned digesting food. About 10% of TDEE. Protein has highest TEF. NEAT (Non-Exercise Activity Thermogenesis): fidgeting, walking, daily movement. Highly variable (can be 15% to 50% of TDEE between individu

Calculating BMR

The Mifflin-St Jeor equation is the most accurate for most people: men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5. women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161. Example (35yo man, 75kg, 178cm): BMR = 750 + 1112.5 - 175 + 5 = 1,692 kcal/day. This is what he'd burn lying in bed all day. Other equations: Harris-Benedict (older, slightly less accurate). Katch-McArdle (uses body fat % — more accurate if you know your body fat). For most people without body fa

Activity Multipliers

TDEE = BMR × activity multiplier. The multipliers: sedentary (×1.2): desk job, minimal movement, no exercise. Lightly active (×1.375): light exercise 1-3 days/week, or active job with little formal exercise. Moderately active (×1.55): moderate exercise 3-5 days/week. Very active (×1.725): hard exercise 6-7 days/week. Extremely active (×1.9): physical job plus daily training, or twice-daily training. Choosing accurately: most people OVERESTIMATE their activity level. If unsure, pick the lower opt

Setting Calorie Targets

Once you know TDEE, set your target based on goals: weight loss: eat below TDEE. A deficit of 500 kcal/day ≈ 0.5kg/week loss (1 kg fat ≈ 7,700 kcal). 250 kcal deficit ≈ 0.25kg/week (gentler, more sustainable). Don't go too aggressive — very large deficits cause muscle loss, metabolic slowdown, and rebound. Weight gain (muscle): eat above TDEE. A surplus of 250-500 kcal/day supports lean gains. Larger surpluses add more fat than muscle. Combine with resistance training and adequate protein. Maint