TDEE Calculator

📊 Understanding TDEE vs BMR

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production).

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for exercise and daily movement.

Activity Level Multipliers:

• Sedentary (1.2): Desk job, minimal exercise, mostly sitting
• Lightly Active (1.375): Light exercise 1-3 days/week, some walking
• Moderately Active (1.55): Moderate exercise 3-5 days/week
• Very Active (1.725): Hard exercise 6-7 days/week
• Extremely Active (1.9): Professional athlete or very physical job

💡 Tip: Most people overestimate their activity level. When in doubt, choose a lower multiplier and adjust based on results after 2-3 weeks.

🎯 How to Use Your TDEE

For Weight Loss:

• Eat below TDEE: Create a calorie deficit of 250-750 calories per day
• 0.5-1 kg per week: Safe, sustainable rate for most people
• Track & adjust: Weigh weekly and adjust if not losing 0.5-1 kg/week
• Don't go too low: Never eat below your BMR for extended periods

For Muscle Gain:

• Eat above TDEE: Add 250-500 calories per day (calorie surplus)
• 0.25-0.5 kg per week: Minimize fat gain while building muscle
• High protein: Consume 1.6-2.2g protein per kg bodyweight
• Strength training: Progressive overload 3-5x per week

For Maintenance:

• Eat at TDEE: Match calories in with calories out
• Monitor weight: Stay within 1-2 kg of target weight
• Focus on composition: Use strength training to improve body composition

❓ Common TDEE Questions

Should I eat back exercise calories?

Your TDEE already includes your exercise via the activity multiplier. Don't eat back additional calories unless you do extra unplanned exercise.

Why am I not losing weight at my calculated deficit?

TDEE calculators provide estimates. Real TDEE varies by genetics, NEAT (non-exercise activity), and metabolism. If not losing weight after 2-3 weeks, reduce calories by 100-200/day.

Does TDEE change as I lose weight?

Yes! As you lose weight, your BMR decreases because you have less body mass to maintain. Recalculate TDEE every 5-10 kg of weight loss.

Can I trust TDEE calculators?

TDEE calculators are accurate within ±10-15% for most people. Use the calculated value as a starting point, then adjust based on real-world results over 2-4 weeks.

🔗 Related Calculators

• Calorie Calculator — Calculate BMR and calorie needs by goal
• Macro Calculator — Calculate protein, carbs, and fat targets
• Body Fat Calculator — Measure body composition
• BMI Calculator — Check if you're in a healthy weight range