⚡ TDEE Calculator
Calculate your Total Daily Energy Expenditure
Daily Maintenance Calories
calories per day
Total Daily Energy Expenditure (TDEE) Calculator
Find your daily calorie maintenance level by accounting for BMR and physical activity.
Next steps: linked calculators
Your measurements stay in local storage so these tools open with the same profile.
Calorie Deficit
Daily calorie target for mild loss, loss, or gain.
Macro Calculator
Protein, carbs, and fat grams from a calorie target.
Water Intake
Daily water in litres and glasses from weight and exercise.
Deconstructing Total Daily Energy Expenditure (TDEE): NEAT, TEF, and Exercise
A deep dive into the four pillars of daily energy expenditure: BMR, NEAT, TEF, and EAT, with clinical strategies for overcoming metabolic adaptation during weight management.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a single day, including both your Basal Metabolic Rate (BMR) and the energy used through daily activities and exercise.
How TDEE is Calculated
Your TDEE is calculated by taking your BMR and multiplying it by an activity factor that represents your daily movement and exercise habits:
TDEE = BMR × Activity Multiplier
Understanding Activity Levels
- Sedentary: Little or no exercise, desk job (1.2)
- Lightly Active: Light exercise 1–3 days/week (1.375)
- Moderately Active: Moderate exercise 3–5 days/week (1.55)
- Very Active: Hard exercise 6–7 days/week (1.725)
- Athlete: Very hard exercise or physical job 2x/day (1.9)
Why TDEE is Your Best Friend
TDEE is the most important number for managing weight. To lose weight, you must eat fewer calories than your TDEE. To gain weight, you must eat more than your TDEE.