What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. It represents everything your body does to use energy—keeping your heart beating, fueling your brain, digesting food, and supporting all forms of movement, from intense workouts to casual
fidgeting.Unlike Basal Metabolic Rate (BMR), which measures only calories burned at rest, TDEE reflects your complete daily calorie burn and provides the most accurate estimate of how many calories you need to maintain, lose, or gain weight.
TDEE Calculator
Estimate your daily calorie needs using the Mifflin–St Jeor equation.
TDEE is made up of three main factors:
1. Basal Metabolic Rate (BMR)
- Calories burned at rest to maintain life-sustaining functions.
- Accounts for 60–75% of TDEE in most adults.
- Influenced by muscle mass, age, sex, and genetics.
2. Activity LevelYour daily movement is the most variable piece of TDEE and is split into:
- Exercise Activity Thermogenesis (EAT): Calories burned during intentional exercise like running, lifting weights, or cycling. Can make up 5–15% of TDEE.
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned from everyday movements like walking, cleaning, typing, or fidgeting. Can contribute 15–30% or more, depending on lifestyle and occupation.
3. Thermic Effect of Food (TEF)
- The energy your body uses to digest, absorb, and process nutrients.
- Typically 8–15% of TDEE.
- Varies by macronutrient: protein (20–30%), carbs (5–10%), and fat (0–3%).
TDEE is estimated by multiplying your BMR by an activity factor.Step 1: Calculate BMRUse the Mifflin-St Jeor equation (the most accurate for most people):
- Men: (10 × weight [kg]) + (6.25 × height [cm]) – (5 × age [years]) + 5
- Women: (10 × weight [kg]) + (6.25 × height [cm]) – (5 × age [years]) – 161
Step 2: Choose an Activity Multiplier
- Sedentary (little to no movement): 1.2
- Lightly active (minimal activity): 1.4–1.5
- Moderately active (exercise or movement most days): 1.6–1.7
- Active (physical job + workouts): 1.8–1.9
- Very active (high-intensity work or training): 2.0–2.4
Step 3: Multiply BMR × Activity Factor
Example: A moderately active woman with a BMR of 1,410 would calculate:1,410 × 1.6 = 2,256 calories/dayThis is her estimated TDEE—how many calories she burns daily, including rest, activity, and digestion.
Your TDEE tells you the calorie intake needed to maintain your current weight. To change your weight:
- Lose weight: Eat fewer calories than your TDEE (calorie deficit).
- Gain weight: Consume more calories than your TDEE (calorie surplus).
A moderate deficit of 500–750 calories/day is generally recommended for safe, sustainable weight loss (about 1–1.5 lbs per week).
How to Increase TDEE Naturally
Boosting your daily calorie burn can make weight management easier without extreme restriction:
- Exercise regularly: Strength training builds muscle, which raises BMR and increases TDEE.
- Add more movement (NEAT): Take the stairs, walk more often, or simply stand instead of sitting. Even small habits add up.
- Prioritize protein-rich foods: Protein has the highest thermic effect, meaning your body burns more calories processing it.
- Stay hydrated: Drinking water (especially cold water) may temporarily increase calorie expenditure.
While both tools relate to body weight, they serve different purposes:
- TDEE estimates how many calories your body burns daily, accounting for metabolism and activity. It helps guide nutrition and exercise planning.
- BMI uses only height and weight to classify weight categories. It can be useful as a screening tool but doesn’t reflect activity, muscle mass, or daily calorie needs.
