Total Daily Energy Expenditure (TDEE) Calculator

What is TDEE ?

Total Daily Energy Expenditure (TDEE) is the total amount of calories you burn in a 24-hour period, including everything from basic bodily functions like breathing and digestion, to physical activities and even thinking. Essentially, TDEE represents the energy your body needs to survive and thrive throughout your day, covering all of your activities, including workouts.

Think of it as your maintenance calories. For instance, if your maintenance level is 2,000 calories, your TDEE would also be 2,000 calories—meaning that if you consume exactly that amount, your weight will stay the same. TDEE is made up of four key components: your Basal Metabolic Rate (BMR), physical activity, Non-Exercise Activity Thermogenesis (NEAT), and the Thermic Effect of Food (TEF). Together, these factors determine how many calories your body uses every day.

How is TDEE Calculated?

To calculate TDEE, you first estimate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. Then, you multiply that by an activity level multiplier to account for exercise. Because BMR only measures the energy burned while resting, it’s crucial to round up your calculations to reflect the total calories burned in your daily activities.

What is Basal Metabolic Rate (BMR)?

Your BMR is the amount of energy your body needs to function at complete rest, covering vital processes like breathing, digestion, and brain activity. For most people, BMR accounts for 60% to 70% of their TDEE. It’s the energy your body requires just to keep you alive.

What is the Thermic Effect of Food (TEF)?

TEF represents the calories burned during the digestion of food. To calculate TEF, you can multiply your BMR by 0.1. This number reflects the energy required to process and store the food you consume.

What is Exercise Energy Expenditure (EEE)?

Exercise Energy Expenditure refers to the energy burned during physical activity. Since this can vary widely based on individual exercise routines, the estimate ranges from 250 to 500 calories depending on the intensity of your workout.

What is Non-Exercise Activity Thermogenesis (NEAT)?

NEAT includes the calories you burn through daily activities that aren’t classified as exercise, such as walking, typing, or doing household chores. Like EEE, NEAT can vary, typically ranging from 250 to 500 calories per day.

BMR vs. TDEE

While both BMR and TDEE measure the calories your body needs, BMR only accounts for the energy needed to keep you alive at rest. TDEE, on the other hand, includes all the calories you burn throughout your daily activities. To calculate TDEE, you must first determine your BMR and then factor in the calories burned through physical activity.

Using TDEE for Weight Loss

Once you know your BMR and TDEE, you can create a calorie deficit to lose weight. For example, if your TDEE is 2,200 calories, consuming fewer than that will lead to weight loss. A deficit of 500 to 1,000 calories per day typically leads to a healthy weight loss of about 1 pound per week. Consistency is key to long-term success, and slow, steady weight loss is more sustainable than rapid results.

Factors Affecting Energy Expenditure

Everyone burns calories differently. Factors like age, activity level, body composition, and even genetics can impact your TDEE. By understanding these variables, you can create a more accurate plan for achieving your weight goals.

How to Increase TDEE?

Increasing physical activity is the easiest way to boost your TDEE. While you can’t control factors like BMR, you can focus on exercise and staying active throughout the day. Over time, building muscle mass and staying physically active will raise your TDEE, helping you burn more calories even at rest.