TDEE Calculator
Calculate Total Daily Energy Expenditure based on metabolic rate and physical exercise.
Daily Calorie Expenditure (TDEE)
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How to Calculate Total Daily Energy Expenditure (TDEE)
- Input your biometric data (sex, age, weight, and height).
- Select your general physical activity level (Sedentary, Lightly Active, Moderately Active, Very Active, Extremely Active).
- View your daily maintenance calories, as well as target intake for cutting (weight loss) or bulking (muscle gain).
Physical Activity Level (PAL) Multipliers
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TDEE = BMR × Activity Multiplier -
Sedentary (desk job, little exercise):
BMR × 1.2 -
Light Exercise (1-3 days/week):
BMR × 1.375 -
Moderate Exercise (3-5 days/week):
BMR × 1.55 -
Heavy Exercise (6-7 days/week):
BMR × 1.725 -
Athlete / Physical Labor:
BMR × 1.9
Example
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A person with a
BMR of 1,600 kcalwho exercises moderately 4 days/week:TDEE = 1,600 × 1.55 = 2,480 kcal/day (Maintenance Calories).
Fat loss deficit (500 kcal):1,980 kcal/day.
Common Applications
- Determining caloric maintenance intake to avoid accidental weight gain.
- Structuring progressive fat loss deficits (300-500 kcal/day).
- Planning athletic performance fueling.
Limitations
- Activity categories are approximations; people frequently overestimate workout intensity and underestimate sedentary hours.
- Non-Exercise Activity Thermogenesis (NEAT, such as fidgeting and walking) varies widely between individuals.
Frequently Asked Questions
What does maintenance calories mean?
Maintenance calories is the total energy intake required to keep your body weight completely stable at your current activity level.
How big of a deficit should I create for healthy fat loss?
A moderate deficit of 300 to 500 kcal below your TDEE typically produces a safe, sustainable fat loss rate of approximately 0.5 to 1 lb (0.25 to 0.5 kg) per week.
Notice: TDEE is an empirical estimate. Individual metabolic adaptation and daily step counts cause real-world expenditure to vary.