TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE). Factor in your daily movement and exercise frequency to determine your exact maintenance calories.
Find Your Maintenance Calories
Your TDEE establishes your baseline energy balance. Enter your physical metrics and select your typical weekly activity frequency to calculate your daily expenditure.
- Calculates resting BMR + physical activity multipliers
- Establishes your daily baseline maintenance energy level
- Provides the starting point for calculating fat loss deficits
TDEE represents your estimated maintenance calories. Consuming this amount daily will maintain your current body weight.
Components of TDEE
Total Daily Energy Expenditure is composed of four primary metabolic components:
- BMR (60-70%): Energy expended at complete rest.
- NEAT (15-20%): Daily non-exercise activity (walking, pacing, fidgeting).
- TEF (~10%): Calories burned digesting and processing food.
- EAT (5-10%): Calories burned during structured workouts.
Activity Multipliers
Our calculator applies standardized physical activity multipliers to your calculated Mifflin-St Jeor BMR:
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725
Extra Active: BMR × 1.9
Set Your Calorie Targets
Use your calculated TDEE maintenance figure to determine your target deficit for fat loss.
Deficit Calculator
Calculate structured daily caloric deficit targets for predictable fat reduction based on your TDEE.
BMR Calculator
Review your foundational resting metabolic rate before activity is factored in.
BMI Calculator
Check your body weight relative to your height against standard health ranges.
Frequently Asked Questions
Common questions regarding Total Daily Energy Expenditure calculations.
What is Total Daily Energy Expenditure (TDEE)?
TDEE is the total number of calories your body burns in a 24-hour period. It combines your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity Thermogenesis (EAT).
How do I know which activity level to choose?
Select the activity level that best matches your average weekly routine: "Sedentary" for desk workers with minimal movement; "Lightly Active" for 1-3 light sessions per week; "Moderately Active" for 3-5 structured resistance workouts; and "Very Active" for 6-7 high-intensity sessions per week.
What happens if I eat at my maintenance TDEE?
Consuming calories equivalent to your TDEE maintains your current body weight. Eating below your TDEE creates a caloric deficit for fat loss, while eating above it creates a surplus for muscle mass gain.
Why is my calculated TDEE an estimate?
TDEE calculations are predictive models based on population averages. Individual daily step counts, genetic metabolic differences, and exercise efficiency cause actual daily expenditure to vary slightly from week to week.
Need Help Structuring Your Calorie Plan?
Our personal training and online coaching programs provide ongoing weekly adjustments to ensure your calories match your real-world progress.