TDEE Calculator
TDEE & Calorie Guide
Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your basal metabolic rate (BMR) and activity level. Knowing your TDEE helps you manage weight goals effectively.
Key Components
- BMR: Calories burned at complete rest (60-70% of TDEE)
- Activity Level: Calories burned through movement and exercise
- Thermic Effect of Food: Energy used to digest food (~10% of TDEE)
Activity Level Guide
Sedentary
Office job with little or no exercise
× 1.2
Lightly Active
Light exercise 1-3 days/week
× 1.375
Moderately Active
Moderate exercise 3-5 days/week
× 1.55
Very Active
Hard exercise 6-7 days/week
× 1.725
Extremely Active
Very hard exercise & physical job
× 1.9
TDEE FAQs
How accurate is TDEE calculation?
The Mifflin-St Jeor equation is about 80% accurate for most people. For precise tracking, monitor your weight changes and adjust accordingly.
Should I eat below my BMR?
Generally no. Consuming fewer calories than your BMR can slow metabolism and cause muscle loss. A 500-calorie deficit from TDEE is safer.
How often should I recalculate TDEE?
Recalculate every 10-15 lbs of weight change or if your activity level changes significantly.