Total Daily Energy Expenditure
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Total Daily Energy Expenditure (TDEE) Calculator
Your Results
BMR: kcal/day
TDEE: kcal/day
| Goal | Calories |
|---|---|
| Mild weight loss (0.25 kg/week) | |
| Weight loss (0.5 kg/week) | |
| Maintenance | |
| Weight gain (0.5 kg/week) |
Total Daily Energy Expenditure (TDEE): How Many Calories Do You Burn Per Day?
Have you ever asked yourself: “How many calories do I actually burn every day?”
Whether you’re trying to lose fat, build muscle, or just maintain your current weight, knowing your Total Daily Energy Expenditure (TDEE) is the key to unlocking results.
In this guide, I’ll explain what TDEE really means, how it’s calculated, and how to use it to hit your fitness goals — without guessing or relying on generic advice.
What Is Total Daily Energy Expenditure (TDEE)?
TDEE stands for Total Daily Energy Expenditure — which is the total number of calories your body burns in one day through all activities:
- Breathing
- Sleeping
- Digestion
- Exercise
- Walking
- Even fidgeting
It’s made up of several components:
1. Basal Metabolic Rate (BMR)
The number of calories your body needs to function at rest (breathing, organ function, etc.).
2. Thermic Effect of Food (TEF)
The calories your body burns to digest and process the food you eat. Typically around 10% of your total intake.
3. Non-Exercise Activity Thermogenesis (NEAT)
Calories burned through daily non-exercise movement — walking to the fridge, typing, doing chores.
4. Exercise Activity Thermogenesis (EAT)
Calories burned during intentional workouts like cardio or lifting weights.
When you combine all these, you get your TDEE — your personalized calorie burn per day.
Why TDEE Matters for Fat Loss or Muscle Gain
TDEE is the foundation of all fitness goals.
- 🥗 Want to lose fat?
Eat below your TDEE (caloric deficit) - 🏋️♂️ Want to build muscle or gain weight?
Eat above your TDEE (caloric surplus) - 🧘 Want to maintain your current weight?
Eat at your TDEE
It’s not magic — it’s science. If you don’t know your TDEE, you’re basically guessing your way through your diet.
How to Calculate Your Total Daily Energy Expenditure
To calculate TDEE, follow two steps:
Step 1: Find Your BMR
Use the Mifflin-St Jeor formula:
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Step 2: Multiply by Your Activity Factor
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light activity (1–3 days/week) | 1.375 |
| Moderate activity (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (physical job + exercise) | 1.9 |
TDEE = BMR × Activity Level
Example TDEE Calculation
Let’s say you’re a 30-year-old woman, 65 kg, 165 cm tall, lightly active.
Step 1: BMR
BMR = (10 × 65) + (6.25 × 165) – (5 × 30) – 161
BMR = 650 + 1031.25 – 150 – 161 = 1370.25 kcal
Step 2: TDEE
TDEE = 1370.25 × 1.375 = 1883 kcal/day
This means you burn about 1883 calories per day — doing nothing special, just living your life.
TDEE vs BMR: What’s the Difference?
Many people confuse TDEE with BMR — but they’re not the same.
| Term | Meaning | Calories Burned |
|---|---|---|
| BMR | Basal Metabolic Rate | Energy at complete rest |
| TDEE | Total Daily Energy Expenditure | BMR + all daily activity |
Think of BMR as your idle mode, and TDEE as your full day’s energy usage.
TDEE and Weight Goals: What Should You Do?
🎯 If Your Goal Is Fat Loss
Eat 10–20% fewer calories than your TDEE
Example: TDEE = 2200 → Eat ~1800 kcal/day
💪 If Your Goal Is Muscle Gain
Eat 10–20% more calories than your TDEE
Example: TDEE = 2200 → Eat ~2500–2600 kcal/day
✅ If Your Goal Is Maintenance
Eat at your TDEE — no surplus, no deficit
Example: TDEE = 2200 → Eat 2200 kcal/day
TDEE and Macros: Beyond Calories
Once you know your TDEE, the next step is splitting it into macronutrients:
- Protein: Supports muscle repair and metabolism
- Carbs: Fuel your workouts and brain
- Fats: Hormones and long-lasting energy
A common macro split:
- 40% carbs
- 30% protein
- 30% fats
For a 2000-calorie TDEE:
- Carbs: 800 kcal → 200g
- Protein: 600 kcal → 150g
- Fat: 600 kcal → 67g
Factors That Influence Your TDEE
No two people have the same TDEE. These factors impact how many calories you burn:
- 🧬 Genetics
- 💪 Muscle mass (more muscle = higher TDEE)
- 🏃♂️ Activity level
- 🧠 Stress levels
- 😴 Sleep quality
- 🔥 Hormonal health
- 📉 Age (older = slower metabolism)
Frequently Asked Questions (FAQs)
1. What is TDEE in simple terms?
TDEE is the total number of calories your body burns per day through all activities — from sleeping to exercising.
2. Is TDEE the same every day?
No, it can vary based on your activity level, stress, sleep, and more. The calculator provides a useful average.
3. How accurate is a TDEE calculator?
It’s a solid estimate — but not perfect. Track your weight for 2–3 weeks to fine-tune it.
4. Should I eat exactly at my TDEE?
Only if your goal is weight maintenance. To lose or gain weight, you’ll need to adjust it.
5. Can TDEE change over time?
Yes. If you gain or lose weight, change activity levels, or age — your TDEE will adjust.
6. Should I include exercise in TDEE?
Yes — that’s why we multiply BMR by an activity factor.
7. Is it better to eat below TDEE every day?
Not always. Prolonged low intake can slow metabolism. Strategic refeeding or diet breaks can help.
8. What’s the best way to calculate macros from TDEE?
Use your calorie target and divide it based on a macro ratio (e.g. 40/30/30 for carbs/protein/fat).
Final Thoughts: Know Your Numbers, Own Your Goals
If you’re tired of guessing your way through diet plans and workouts, your Total Daily Energy Expenditure is the golden key.
It tells you:
- How many calories your body really needs
- How to eat for your fitness goals
- How to fuel smarter, not harder
Want to stop spinning your wheels?
✅ Try our TDEE Calculator today and unlock a whole new level of progress.