TDEE Calculator : Estimate Your Total Daily Energy Expenditure
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. This includes the energy used for basic bodily functions (your Basal Metabolic Rate - BMR), the energy used to digest food (Thermic Effect of Food - TEF), and the energy expended during physical activity (Exercise Activity Thermogenesis - EAT, and Non-Exercise Activity Thermogenesis - NEAT). Our TDEE calculator provides an accurate estimate of this crucial figure, helping you understand your daily calorie needs.
Whether you're looking for a TDEE calculator free of charge, want to calculate my TDEE for weight management, or need a reliable maintenance calorie calculator, this tool is designed for you. Knowing your TDEE is fundamental for creating an effective nutrition plan, whether your goal is weight loss, weight maintenance, or muscle gain. Many often search for "tdee cal" or "what is my tdee" – this calculator answers those questions.
This TDEE calorie calculator first estimates your Basal Metabolic Rate (BMR) using well-established formulas like the Mifflin-St Jeor equation, which is widely considered the most accurate TDEE calculator formula for BMR. Your BMR is the number of calories your body burns at complete rest.
Once your BMR is determined, the calculator multiplies it by an activity factor that corresponds to your selected physical activity level. This activity factor accounts for calories burned through exercise and daily movements.
Basic TDEE Formula:
TDEE = BMR × Activity Multiplier
Activity multipliers typically range from 1.2 (sedentary) to 1.9+ (very active).
For example, a common BMR TDEE calculator approach involves these steps. Our tool simplifies this, providing you with a comprehensive estimate of your total daily energy expenditure. You can find more about estimating calorie needs from resources like the NIH Body Weight Planner.
Understanding your TDEE is crucial for effective weight management:
- Weight Loss: To lose weight, you need to consume fewer calories than your TDEE. This is called a calorie deficit. A TDEE calculator to lose weight will help you establish your maintenance calories, from which you can subtract (e.g., 500 calories) to create a deficit. Many use a TDEE calorie deficit calculator for this.
- Weight Maintenance: To maintain your current weight, you should aim to consume a number of calories roughly equal to your TDEE. This is often referred to as your maintenance calories.
- Weight Gain (Muscle Gain): To gain weight, particularly muscle mass, you need to consume more calories than your TDEE, creating a calorie surplus. This should be combined with adequate protein intake and resistance training.
The USDA Dietary Guidelines offer comprehensive advice on healthy eating patterns that can be tailored based on your TDEE.
Several factors can influence your total daily energy expenditure calculator results:
- Age: Metabolic rate generally decreases with age.
- Sex: Men typically have higher TDEE due to greater muscle mass on average.
- Body Weight & Composition: Larger individuals and those with more muscle mass burn more calories.
- Height: Taller individuals generally have a higher BMR.
- Activity Level: This is a major component – the more active you are, the higher your TDEE. Resources like the ACE Fitness Physical Activity Calorie Counter can help understand energy expenditure from specific activities.
- Genetics & Hormones: These can also play a role in your metabolic rate.
While our TDEE calculator accurate estimation relies on these inputs, individual variations exist.
For more detailed information on energy expenditure, nutrition, and weight management, please consult these authoritative sources:
- NIH Body Weight Planner (NIDDK) - An interactive tool for estimating calorie needs.
- Dietary Guidelines for Americans (USDA & HHS) - Comprehensive advice on healthy eating patterns.
- CDC: Assessing Your Weight - Information on healthy weight, BMI, and obesity.
- ACE Fitness: Resting Metabolic Rate - Insights into metabolic rates and measurement.
Disclaimer: This TDEE Calculator and the information provided are for educational purposes only and should not substitute professional medical or dietary advice. Always consult with a qualified healthcare provider or registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.
This TDEE calculator provides an estimate and is not a substitute for professional medical or dietary advice. Consult with a qualified healthcare provider or registered dietitian for personalized guidance.
Content last medically reviewed: October 15, 2023. Always consult your physician for medical advice.
Content last medically reviewed on October 15, 2023.
Reviewed by Dr. Joshua Cassinat, MD, Board-Certified Physician
Last medically reviewed: October 15, 2023