TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including basal metabolism, physical activity, and the thermic effect of food. It represents your maintenance calorie level.

To lose weight, eat 500-750 calories below your TDEE per day (targeting 0.5-0.75 kg loss per week). To gain weight, eat 300-500 calories above TDEE. To maintain weight, eat at your TDEE.

TDEE changes as your weight, body composition, age, and activity level change. As you lose weight, your TDEE decreases because you have less mass to maintain. Recalculate every 4-6 weeks or when weight changes by 5+ kg.

Activity multipliers are population averages with individual variation. If you are not losing or gaining weight as expected, adjust your estimated TDEE by 100-200 calories in the appropriate direction.

TDEE has four components: BMR (60-75%), thermic effect of food/TEF (10%), exercise activity thermogenesis/EAT (10-30%), and non-exercise activity thermogenesis/NEAT (15-50%). NEAT varies most between individuals.

TDEE gives you your target calorie intake for your goal. Track food intake using a calorie tracking app and compare it to your TDEE target. Consistency over weeks matters more than precision on any given day.