TDEE Calculator

Are you looking for the best TDEE calculator? Then you’ve come to the right place. This calculator helps you determine how many calories you need to eat to lose weight and build muscle simultaneously.

Say goodbye to time-consuming and complicated math equations. Our easy-to-use calculator delivers your daily calorie requirements quickly.

TDEE stands for Total Daily Energy Expenditure, the total number of calories you burn daily, including your BMR (Basal Metabolic Rate) and physical activity.

TDEE refers to the number of calories a person burns daily, including calories burned during basic bodily functions, physical activity, and digestion.

It will help you create a diet plan tailored to your needs, whether you want to gain, lose, or keep your current weight.

What Is TDEE

TDEE (Total Daily Energy Expenditure) is the total number of calories a person burns daily, including calories burned through basic bodily functions (such as breathing and heartbeat), physical activity, and digestion. It represents the amount of energy a person needs to maintain their current weight.

Understanding the concept of TDEE is crucial for formulating a diet regimen that will help you maintain your current weight, lose weight, or gain weight.

It is calculated by considering your basal metabolic rate (BMR), your activity level, and the thermic effect of food (TEF).

Various factors, including age, gender, weight, height, body composition, physical activity level, hormones, genetics, and health conditions, influence TDEE.

TDEE Components To Calculate Calories Requirement

TDEE (Total Daily Energy Expenditure) has four main components:

1. BMR = Basal Metabolic Rate
2. NEAT = Non-Exercise Activity Thermogenesis
3. EAT = Exercise Activity Thermogenesis
4. TEF = Thermic Effect of Food

1. Basal Metabolic Rate (BMR)

BMR stands for Basal Metabolic Rate, the minimum amount of energy or calories required to sustain essential bodily functions while at rest. These functions include breathing, blood circulation, and organ function.

While RMR (resting metabolic rate) and BMR (basal metabolic rate) are often used interchangeably, they differ.

RMR is slightly higher than BMR because it includes the calories your body burns for a few additional normal, healthy functions.

• RMR is the calories your body burns while resting but not asleep. This includes the calories your body burns to keep your organs functioning, maintain your body temperature, and breathe.
• BMR is the number of calories your body burns while you are asleep. This is the lowest number of calories your body burns at any time.

BMR accounts for around 60-70% of total energy expenditure. Age, gender, weight, height, and body composition can affect BMR.

• Body size: The larger you are, the higher your BMR. This is because your body needs more energy to maintain its essential functions.
• Body composition: The more lean muscle mass you have, the higher your BMR. Muscles are more metabolically active than fat and burn more calories at rest.
• Sex: Men typically have a higher BMR than women due to differences in body composition and muscle mass.
• Age: BMR decreases with age. This decrease in BMR is due to many factors, including loss of muscle mass, changes in hormonal levels, and decreased physical activity.

Use Free Calculator To Know Your BMI

2. Non-Exercise Activity Thermogenesis (NEAT)

NEAT refers to the energy or calories the body burns during daily activities that are not considered exercise or planned physical activity, such as walking to work, gardening, or fidgeting.

NEAT can account for a significant portion of total daily energy expenditure, especially for people who lead active lifestyles.

Physical activity, such as taking the stairs instead of the elevator or standing instead of sitting, can help increase energy expenditure.

Your NEAT will be higher if you move more throughout the day, including standing, walking, carrying things, etc.

3. Exercise Activity Thermogenesis (EAT)

It is one of the important components used to calculate Total Daily Energy Expenditure (TDEE).

Exercise Activity Thermogenesis (EAT) is the energy expended during planned physical activity, such as running, weightlifting, or cycling, or HIIT workouts.

Factors such as the type of exercise, workout duration, and intensity significantly impact the number of calories burned during physical activity.

• For competitive athletes, EAT may constitute around 30-50% of their total energy expenditure (TDEE).
• However, for recreational athletes, exercise’s contribution to TDEE might be closer to 15-25%.
• For a sedentary person, the contribution of exercise to TDEE could be as low as 5-10%.

4. Thermic Effect of Food (TEF)

TEF is the amount of energy or calories the body uses to digest, absorb, and process foods. It is a small percentage of an average daily energy expenditure, typically ranging from 5 to 15 percent.

The study has shown that factors such as the type and amount of food consumed, metabolized nutrients, and metabolic rate influence dietary-induced thermogenesis.

TEF has a relatively smaller impact on TDEE calculations than BMR and activity level. Therefore, it is usually not considered when calculating TDEE.

Protein, for example, has a far larger thermic effect than dietary fat since it is more difficult to process.

The thermic effect of nutrients, expressed as a percentage of their energy content, is 2-3% for lipids, 6-8% for carbohydrates, and 25-30% for proteins.

Refer to the table below to better understand each component’s contribution to Total Daily Energy Expenditure (TDEE) calculations.

BMR has the highest percentage contribution, followed by NEAT, EAT, and TEF.

However, the actual contribution of each component may vary depending on factors such as age, gender, weight, and activity level.

How To Calculate TDEE

Here is how you can calculate your TDEE:

1. Determine Your BMR

A study conducted to compare various popular RMR equations, including Harris-Benedict, Mifflin-St Jeor, Owen, and WHO/FAO/UNU, revealed that the Mifflin-St Jeor formula emerged as the most accurate among them.

The Mifflin-St Jeor Equation is a reliable method for calculating RMR, which closely approximates BMR and can serve as a suitable substitute.

Use an online BMR calculator or the Mifflin-St Jeor Equation to estimate your BMR based on your age, gender, weight, and height.

• For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
• For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

The American Council on Exercise reports that your BMR represents about 60-75% of the total calories you burn in a day, though it depends somewhat on how active you are both in terms of planned exercise as well as physical activity accumulated as you go about your day.

2. Estimate Your Activity Level

After you get your BMR, multiply it by your physical activity level to get your TDEE. Based on your daily routine and exercise habits, you should estimate how many calories you burn through physical activity.

There are several ways to do this, but a common method is to use an activity multiplier:

3. Your TDEE Is:

• TDEE = BMR x Activity Level

Use Our Free Calculator To Know Your body Fat Percentage

Importance Of Understanding TDEE

Understanding your TDEE can be important for several reasons, including:

1. Weight Management

Knowing your TDEE can help you determine how many calories you must consume daily to lose, maintain, or gain weight.

• If you consume more calories than your TDEE, you will gain weight,
• If you eat fewer calories than your daily allowance, you will lose weight.

2. Tailored Nutrition Plans

It helps you create a customized nutrition and exercise plan that suits your needs.

You can adjust your macronutrient intake (proteins, carbs, fats) based on the total calorie target, ensuring a balanced diet that supports your fitness goals.

3. Understanding Your Body

TDEE can help you understand how your body functions and responds to lifestyle changes, such as diet, exercise, and sleep.

4. Efficient Workout Regimens

TDEE calculators consider your physical activity level, crucial to crafting optimized workout routines.

Knowing how much energy you use before and after exercise can help you decide how hard to exercise, how long to do it, and how much time to rest.

Factors that Affect TDEE

Several factors influence TDEE, including:

1. Age: As we age, our TDEE tends to decrease, primarily due to a decline in muscle mass.
2. Gender: Men tend to have a higher TDEE than women due to differences in body composition and hormonal profiles.
3. Weight: The more you weigh, the higher your TDEE will be, as it requires more energy to move a heavier body.
4. Height: Taller individuals tend to have a higher TDEE due to having a larger body surface area.
5. Body Composition: Muscle mass burns more calories than fat, so individuals with higher muscle mass tend to have a higher TDEE.
6. Physical Activity Level: The more physically active you are, the higher your TDEE will be, as exercise burns calories.
7. Hormones and Genetics: Hormonal imbalances and genetics can influence TDEE by affecting metabolism and muscle mass.
8. Health Conditions and Medications: Certain health conditions and medications can affect TDEE by altering factors such as metabolism and energy expenditure.

Calories Burned During 30 Minutes of Activity

Harvard Medical School has compiled a list of calorie burn estimates for various 30-minute activities. It’s worth noting that even activities like sitting and watching TV can burn calories in addition to your basal metabolic rate (BMR).

What Are The Ways To Use TDEE To Lose Weight?

To lose weight, you must create a calorie deficit, which means consuming fewer calories than your TDEE. This can be achieved in several ways, including:

1. Calorie tracking: Use a food diary or app to track your daily calorie intake and compare it to your TDEE. Adjust your calorie intake as needed to create a calorie deficit.
2. Reducing portion sizes: You can reduce your calorie intake by eating smaller portions.
3. Increasing physical activity: Exercise burns calories, so increasing your physical activity can help create a calorie deficit.
4. Eating low-calorie, nutrient-dense foods: Choosing foods that are low in calories but high in nutrients, such as vegetables and lean protein, can help you stay full while consuming fewer calories.
5. Limiting high-calorie, low-nutrient foods: Avoid or limit high-calorie, low-nutrient foods, such as processed snacks and sugary drinks, as they can contribute to weight gain.

It’s important to note that creating too large of a calorie deficit can harm your health, and slow and steady weight loss is more sustainable in the long term.

Aiming for a calorie deficit of 500–1000 calories per day is generally recommended, which can lead to a weight loss of 1–2 pounds per week.

Free Calculator: Know How Many Calories You Need To Lose Weight

TDEE Calories Required To Lose Weight

Once you have calculated your TDEE, you can adjust your calorie intake to achieve your desired weight loss or gain.

You must create a calorie deficit by consuming fewer calories than your TDEE to lose weight. A daily deficit of 500–1000 calories is recommended for safe and sustainable weight loss.

1 kg of body fat contains approximately 7700 calories.

To lose weight, 0.25 kg/week

• = (0.25 kg x 7700 calories/kg ÷ 7 days/week).
• You need a 275-calorie deficit per day.
• If your TDEE is 2000 calories daily, you should consume 1725 calories daily (2000 –275) to lose 0.25 kg/week.

To lose weight, 0.5 kg/week

• = (0.5 x 7700 ÷ 7).
• You need a 550-calorie deficit per day.
• If your TDEE is 2000 calories daily, you should consume 1450 calories daily (2000 – 550) to lose 0.5 kg/week.

Please consult a doctor when losing 1 kg or more per week, as this requires consuming less than the minimum recommendation of 1,200 calories a day.

What Are The Ways Of Using TDEE To Gain Weight?

You must create a calorie surplus to gain weight, which means consuming more calories than your TDEE. Here are some ways to use TDEE to gain weight:

1. Calculate your TDEE: Start by calculating your TDEE using an online TDEE calculator or a formula. This will give you an idea of how many calories your body needs to maintain your current weight.
2. Add calories to your diet: To gain weight, you need to consume more calories than your TDEE. Aim to add around 500 calories to your daily diet, which should help you gain around 1 pound per week.
3. Choose healthy, high-calorie foods: Eat nutrient-dense, high-calorie foods such as nuts, avocados, whole grains, lean protein, and healthy fats. Avoid filling up empty calories such as sugary drinks and junk food.
4. Eat frequently: Eating more frequent, smaller meals can help you consume more calories throughout the day. Aim for 3–4 meals daily, with 1–2 snacks in between.
5. Lift weights: Resistance training can help build muscle mass, which can contribute to weight gain. At least 2–3 times per week, aim to lift weights or perform bodyweight exercises.
6. Be consistent: Consistency is key when it comes to weight gain. Ensure you consume enough calories daily and stay active to build muscle mass.

Free Calculator: Know How Many Calories You Need To Gain Weight

TDEE Calories Required To Gain Weight

To gain weight, you need to consume more calories than your TDEE, typically in the range of 250–500 calories per day.

Keep track of your calorie intake and make gradual changes to ensure you are on track towards your goal.

To Gain Weight 0.25 kg/week

• = (0.25 kg x 7700 calories/kg ÷ 7 days/week).
• You need a 275-calorie surplus per day.
• If your TDEE is 2000 calories daily, you should consume 2275 calories daily (2000 + 275) to gain 0.25 kg/week.

To Gain Weight 0.5 kg/week

• = (0.5 x 7700 ÷ 7).
• You need a 550-calorie surplus per day.
• If your TDEE is 2000 calories daily, you should consume 1450 calories daily (2000 + 550) to gain 0.5 kg/week.

When losing 1 kg or more per week, please consult a doctor since it requires you to consume less than the minimum recommendation of 1,200 calories a day.

Formulas For Calculating TDEE

Several formulas can be used to calculate TDEE.

1. Mifflin-St. Jeor equations
2. Harris-Benedict equation
3. Katch-McArdle equation
4. Cunningham equation
5. Owen equation

Here is how you can calculate your TDEE.

1. Determine your BMR
2. Estimate your activity level
3. TDEE = BMR x Activity level

1. Mifflin-St. Jeor Equation

Our calculator tool above uses the Mifflin-St Jeor equation, which is thought to be the most accurate estimate.

• For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
• For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

Mifflin-St. Jeor Equation Example To Estimate TDEE:

Let’s say a 40-year-old female weighs 70 kilograms (154 pounds) and is 170 centimeters (5 feet 7 inches) tall.

To calculate her estimated BMR using the Mifflin-St. Jeor equation, we need to use the following formula:

• BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

Substituting the values into the equation to get BMR:

• = (10 x 70) + (6.25 x 170) – (5 x 40) – 161
• = 700 + 1062.5 – 200 – 161
• = 1,401.5 calories per day

TDEE for Lightly active (1-3 days of exercise per week): BMR x 1.375

• TDEE =1401.5 x 1.375
• TDEE = 1927.06

This is the total calories you could eat every day if you wanted to maintain your weight.

If you want to lose weight, you must consume fewer calories daily, increase your activity level, or do both.

2. Harris-Benedict Equation

The Revised Harris-Benedict equation, which many experts consider to be the accurate BMR calculation for most types of people.

Here’s how it works:

• For men: BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.7 x age in years)
• For women: BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) – (4.3 x age in years)

Harris-Benedict Equation Example To Estimate BMR:

Let’s say a 40-year-old female weighs 70 kilograms (154 pounds) and is 170 centimeters (5 feet 7 inches) tall.

To calculate her estimated BMR using the Harris-Benedict equation, we need to use the following formula:

• BMR = 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)

Substituting the values into the equation to get BMR:

• = 655.1 + (9.563 x 70) + (1.85 x 170) – (4.676 x 40)
• = 655.1 + 669.61 + 314.5 – 187.04 BMR
• = 1,452.17 calories per day

Estimated BMR using the Harris-Benedict equation is 1,452.17 calories per day.

TDEE for Lightly active (1-3 days of exercise per week): BMR x 1.375

• TDEE =1452.17 x 1.375
• TDEE = 1996.73

3. Katch-McArdle Equation

The Katch-McArdle equation is a formula that can be used to estimate BMR for people who know their body fat percentage

The equation considers lean body mass, which is the body’s weight minus the amount of fat.

The Katch-McArdle equation is:

• BMR = 370 + (21.6 x lean body mass in kg)

The Katch-McArdle equation is considered to be more accurate than the Harris-Benedict and Mifflin-St. Jeor equations because it considers body composition.

However, the accuracy depends on the accuracy of the body fat measurement.

How To Get Lean Body Mass

You need to have their body fat percentage to calculate lean body mass.

To measure lean body fat, you can use skin fold caliper measurements, bioelectrical impedance analysis, or dual-energy X-ray absorptiometry (DEXA).

Katch-McArdle Equation Example To Estimate TDEE:

Let’s say a 35-year-old male weighs 80 kilograms (176 pounds) and has a body fat percentage of 20%.

To calculate his lean body mass, we need to multiply his weight by (100 – body fat percentage) as follows:

• Lean body mass = 80 kg x (100% – 20%) = 64 kg

Estimated BMR using the Katch-McArdle equation.

• = 370 + (21.6 x lean body mass in kg) BMR
• = 370 + (21.6 x 64) BMR
• = 370 + 1,382.4 BMR
• = 1,752.4 calories per day

TDEE for Lightly active (1-3 days of exercise per week): BMR x 1.375

• TDEE =1752.4 x 1.375
• TDEE = 2409.55

4. Cunningham Equation

The Cunningham equation is a formula for estimating BMR for people who know their body fat percentage.

The equation considers an individual’s lean body mass, which is the body weight minus the body fat.

The Cunningham equation is:

• BMR = 500 + (22 x lean body mass in kg)

Cunningham Equation Example To Estimate TDEE:

Let’s say a 35-year-old male weighs 80 kilograms (176 pounds) and has a body fat percentage of 20%. To calculate his lean body mass, we need to multiply his weight by (100 – body fat percentage) as follows:

• Lean body mass = 80 kg x (100% – 20%) = 64 kg

Estimated BMR using the Cunningham equation:

• = 500 + (22 x lean body mass in kg) BMR
• = 500 + (22 x 64) BMR
• = 500 + 1,408 BMR
• = 1,908 calories per day

The estimated BMR is 1,908 calories per day.

TDEE for Moderately active (3-5 days of exercise per week): BMR x 1.55

• TDEE =1752.4 x 1.55
• TDEE = 2716.22

FAQs

TDEE vs. BMR

TDEE and BMR are both measures of the number of calories the body burns, but they represent different aspects of energy expenditure:

BMR (Basal Metabolic Rate)

BMR is the calories needed to maintain essential physiological functions at complete rest.

It represents the energy required for vital processes such as breathing, circulation, cell production, and maintaining body temperature.

BMR is measured under strict conditions, including waking up after an extended sleep period, in a thermally neutral environment, and a fasting state.

TDEE (Total Daily Energy Expenditure)

TDEE is the total number of calories the body burns daily, considering all activities, including BMR, physical activity, thermic effect of food (TEF), and non-exercise activity thermogenesis (NEAT).

BMR represents the minimum calories required for vital functions at rest, while TDEE is the total calories burned throughout the day, including all forms of activity and metabolism.

Are TDEE Calculators Accurate?

A TDEE calculation is not always accurate because the body’s energy expenditure changes over time, but it can help most people make informed decisions about their diet.

Use the TDEE calculator to get started. You might need to change based on your experience and observations to reach your health and fitness goals.

Can TDEE help me lose weight?

Yes, TDEE can be a useful tool for weight loss. By calculating your TDEE, you can determine the number of calories your body needs to maintain its current weight.

You can create a calorie deficit by consuming fewer calories than your TDEE to lose weight.

Can TDEE help me gain weight?

Yes, TDEE can be beneficial for weight gain. You need to consume more calories than your body burns to gain weight.

Calculating your TDEE allows you to determine the number of calories your body needs to maintain its current weight and then consume additional calories to create a calorie surplus.

Does exercise increase TDEE?

Yes, exercise increases TDEE. Exercise expends additional energy beyond what the body would burn at rest, increasing daily energy expenditure.

How many calories should I cut from TDEE to lose weight?

A safe and sustainable rate to cut 500 to 1000 calories daily from your TDEE daily. This will help you lose about 1-2 pounds per week.

Takeaways

TDEE is the number of calories your body burns each day. Once you know your TDEE, you can create a calorie deficit by eating fewer calories than you burn. This will help you lose weight.

There are several ways to calculate your TDEE. You can use our online TDEE calculator, or you can consult a registered dietitian.

A TDEE calculator can help people determine how many calories they should eat for optimal health and fitness. This calculator tells you how many calories you should eat daily to lose or gain weight.

References:

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2.  Tooze JA, Schoeller DA, Subar AF, Kipnis V, Schatzkin A, Troiano RP. Total daily energy expenditure among middle-aged men and women: the OPEN Study. Am J Clin Nutr. 2007;86:382–387.
3. Schwarz, N. A., Rigby, B. R., La Bounty, P., Shelmadine, B., & Bowden, R. G. (2011). A Review of Weight Control Strategies and Their Effects on the Regulation of Hormonal Balance. Journal of Nutrition and Metabolism, 2011.
4. Buchholz, A. C., Rafii, M., & Pencharz, P. B. (2001). Is the resting metabolic rate different between men and women? British Journal of Nutrition, 86(6), 641–646.
5. Pinheiro Volp AC, Esteves de Oliveira FC, Duarte Moreira Alves R, Esteves EA, Bressan J. Energy expenditure: components and evaluation methods. Nutr Hosp. 2011;26:430–440.
6. Sparti A, DeLany JP, de la Bretonne JA, Sander GE, Bray GA. Relationship between resting metabolic rate and the composition of the fat-free mass. Metabolism. 1997;46:1225–1230.
7. Contributors, W. E. (n.d.-a). Differences Between BMR and RMR. WebMD. Retrieved December 5, 2022, from: https://www.webmd.com/fitness-exercise/difference-between-bmr-and-rmr

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.