What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It's the most important number to know when you're trying to manage your weight, whether your goal is to lose fat, gain muscle, or simply maintain your current physique. Your TDEE is made up of two main components: your Basal Metabolic Rate (BMR), which is the energy your body uses for basic functions at rest, and the calories you burn through physical activity. This TDEE calculator estimates both your BMR and your TDEE to give you a complete picture of your daily energy needs.
How TDEE is Calculated
This calculator uses the Mifflin-St Jeor equation to estimate your BMR, which is widely considered one of the most accurate formulas. It is then multiplied by an activity factor to determine your TDEE:
The activity factors range from 1.2 for a sedentary lifestyle to 1.9 for someone with a very active job and daily strenuous exercise. By selecting the level that best matches your lifestyle, you can get a reliable estimate of your maintenance calories.
Using Your TDEE for Different Goals
Once you know your TDEE, you can adjust your daily calorie intake to match your fitness goals:
- Weight Loss (Cutting): To lose weight, you need to be in a calorie deficit. A common and sustainable approach is to consume about 500 calories less than your TDEE each day.
- Maintenance: To maintain your current weight, you should aim to eat at or around your TDEE.
- Weight Gain (Bulking): To gain weight, primarily muscle, you need to be in a calorie surplus. A common starting point is to consume about 500 calories more than your TDEE, combined with a proper strength training program.
Don't Forget Your Macros!
While total calories are key, the composition of those calories—your macronutrients (protein, carbs, and fat)—is also crucial for achieving your goals. For instance, if you're trying to build muscle, ensuring you meet your daily protein target is vital. You can use our Protein Calculator for a more specific target. A general split for maintenance might be 40% carbs, 30% protein, and 30% fat, but this can be adjusted based on your goals and preferences. For more detailed health information, resources like Healthline offer excellent guides on macronutrients.