TDEE Calculator (Total Daily Energy Expenditure)

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate plus calories burned through physical activity. It's crucial for weight management as it tells you how many calories you need to maintain, lose, or gain weight.

TDEE is calculated by first determining your BMR (Basal Metabolic Rate) using formulas like Mifflin-St Jeor or Katch-McArdle, then multiplying by an activity factor (1.2-1.9) based on your exercise level. The formula accounts for calories burned at rest plus additional calories from daily activities.

No, to lose weight you should eat fewer calories than your TDEE. A deficit of 500 calories per day typically results in 1 pound of weight loss per week. For weight gain, eat 300-500 calories above your TDEE.

TDEE calculators provide estimates that are generally accurate within 10-15% for most people. Individual variations in metabolism, genetics, and activity levels can affect accuracy. Use the results as a starting point and adjust based on your actual results over time.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE includes BMR plus all additional calories burned through daily activities, exercise, and digestion.

Body fat percentage is optional but recommended if known. The Katch-McArdle formula using body fat percentage is often more accurate than Mifflin-St Jeor for lean individuals. If unknown, the calculator will use the standard Mifflin-St Jeor formula.

Recalculate your TDEE every 10-15 pounds of weight change, when your activity level changes significantly, or every 3-6 months. As you lose or gain weight, your metabolic needs change and your calorie targets should be adjusted accordingly.