TDEE Calculator

What is TDEE (Total Daily Energy Expenditure)?

TDEE is an estimation of how many calories you burn in a single day, factoring in both your resting body functions (BMR) and all physical activity. It is the absolute most important number to know when planning a diet for weight loss or muscle gain.

When you consume exactly the number of calories equal to your TDEE, your weight will remain stable (maintenance). Eating less causes weight loss, and eating more causes weight gain.

What is BMR (Basal Metabolic Rate)?

Your BMR forms the foundation of your TDEE. BMR is the energy your body expends just to survive if you were to lay perfectly still in bed for 24 hours. It powers your organs, breathing, blood flow, and maintains your body temperature.

How Activity Levels Affect the Math

An activity multiplier is applied to your BMR to calculate your TDEE. It is crucial to be honest when selecting your activity level to get an accurate result. A common trap is to overestimate physical activity.

For example, working a sedentary desk job but hitting the gym 3 times a week is generally considered 'Lightly active' rather than 'Very active', because you are still sitting for 40 hours a week.