Calculate your Total Daily Energy Expenditure based on BMR, activity level, and lifestyle factors. Get accurate daily calorie needs for weight management and nutrition planning.
Total Daily Energy Expenditure (TDEE) represents all the calories your body burns in a day. It's the gold standard for determining caloric needs for weight management, athletic performance, and general health. TDEE includes your basal metabolic rate plus all activity-related energy expenditure.
Understanding your TDEE helps you make informed decisions about nutrition, set realistic weight goals, and optimize your health and fitness outcomes. This calculator uses multiple validated formulas to give you the most accurate estimate possible.
Four main components determine your total energy expenditure
| Component | Percentage of TDEE | Description | Variability |
|---|---|---|---|
| BMR (Basal Metabolic Rate) | 60-70% | Energy for basic body functions at rest | Low |
| TEA (Thermic Effect of Activity) | 15-30% | Energy from planned exercise | High |
| NEAT (Non-Exercise Activity) | 15-30% | Energy from daily activities, fidgeting | Very High |
| TEF (Thermic Effect of Food) | 8-15% | Energy to digest, absorb, metabolize food | Moderate |
Most accurate if you know your body fat percentage
| Activity Level | Multiplier | Description | Weekly Exercise |
|---|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job | 0 hours |
| Light | 1.375 | Light exercise 1-3 days/week | 1-3 hours |
| Moderate | 1.465 | Moderate exercise 4-5 days/week | 3-5 hours |
| Active | 1.55 | Heavy exercise 6-7 days/week | 6-7 hours |
| Very Active | 1.725 | Very heavy exercise, physical job | 7-12 hours |
| Extra Active | 1.9 | Extremely active, very physical job | 12+ hours |
High NEAT Activities: Fidgeting, maintaining posture, spontaneous muscle contractions, daily living activities.
Individual Variation: NEAT can vary by up to 800 calories per day between people of similar size and activity level.
Adaptive Response: NEAT decreases during calorie restriction and increases during overfeeding.
Occupational Impact: Desk workers vs. manual laborers can differ by 1000+ calories daily in NEAT.
| Goal | Calorie Adjustment | Expected Rate | Notes |
|---|---|---|---|
| Maintain Weight | TDEE = Daily Calories | 0 lbs/week | Energy balance |
| Lose 0.5 lb/week | TDEE - 250 calories | 0.5 lbs/week | Sustainable |
| Lose 1 lb/week | TDEE - 500 calories | 1 lb/week | Moderate deficit |
| Lose 2 lbs/week | TDEE - 1000 calories | 2 lbs/week | Aggressive deficit |
| Gain 0.5 lb/week | TDEE + 250 calories | 0.5 lbs/week | Lean gains |
| Gain 1 lb/week | TDEE + 500 calories | 1 lb/week | Moderate surplus |
During Calorie Restriction: BMR can decrease 10-25%, NEAT drops significantly, thermic effect of food decreases.
During Overfeeding: BMR increases 5-15%, NEAT increases substantially, TEF increases.
Recovery Time: Metabolic rate may take months to years to fully recover after extended dieting.
Minimizing Adaptation: Diet breaks, refeeds, resistance training, adequate protein help maintain metabolic rate.
Formula Accuracy: BMR equations are typically within ±10% for most people, but can be off by 20%+ for some individuals.
Activity Estimation: Most people overestimate their activity level by 1-2 categories.
Real-World Validation: Track weight changes over 2-4 weeks to confirm your actual TDEE.
Daily Variation: TDEE can vary 300-500 calories day-to-day based on activity, stress, sleep, and other factors.
Build Muscle: Each pound of muscle burns ~6-7 calories per day at rest, plus more during activity.
Stay Active: Increase NEAT through walking, standing desk, taking stairs, fidgeting.
Exercise Regularly: Both cardio and strength training boost TDEE through multiple mechanisms.
Protein Intake: Higher protein increases TEF (thermic effect of food) by 20-30% vs. carbs/fats.
Overestimating Activity: Most people overestimate their exercise frequency and intensity.
Ignoring NEAT: Daily movement can vary dramatically and significantly impact TDEE.
Not Adjusting Over Time: TDEE changes with weight loss/gain, age, and fitness level.
Using Generic Formulas: Individual variations can be substantial; monitor real-world results.