TDEE Calculator: Everything You Need to Know

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the estimated number of calories your body burns in a day. It is determined by multiple factors, including:

1. Basal Metabolic Rate (BMR)

BMR represents the energy your body needs to maintain essential functions like breathing, circulation, and cell production while at rest. It is influenced by your age, gender, height, and weight.

2. Activity Level

This includes both:

• Exercise Activity Thermogenesis (EAT): Calories burned through intentional workouts.
• Non-Exercise Activity Thermogenesis (NEAT): Energy used for daily activities like walking, fidgeting, and household chores.

3. Thermic Effect of Food (TEF)

Your body uses energy to digest and process food. The TEF varies depending on what you eat—protein, for example, requires more energy to digest than fats.

TDEE Breakdown

TDEE is not a fixed number; it fluctuates based on your daily activity levels and food intake.

How is TDEE Calculated?

TDEE is determined by multiplying your BMR by your activity level factor.

Your BMR can be calculated using different formulas, including:

• Mifflin-St Jeor Equation
• Harris-Benedict Equation
• Katch-McArdle Formula (accounts for lean body mass)

TDEE vs. BMR: What's the Difference?

TDEE (Total Daily Energy Expenditure)	BMR (Basal Metabolic Rate)
Represents total calories burned in a day, including activity and digestion	Represents the calories burned at rest for basic bodily functions
Includes BMR, activity level, and thermic effect of food	Only considers essential bodily functions (breathing, circulation, etc.)
Used to determine calorie needs for weight loss, maintenance, or gain	Used as a baseline for calculating TDEE

Key takeaway: BMR is the foundation, but TDEE provides a more complete picture of your daily calorie burn.

Why TDEE Matters for Weight Management

Understanding your TDEE can help you tailor your calorie intake to achieve specific fitness goals:

• To maintain weight: Consume calories equal to your TDEE.
• To lose weight: Create a calorie deficit by eating fewer calories than your TDEE.
• To gain weight: Consume more calories than your TDEE.

However, sustainable weight management isn’t just about calorie control—it also depends on proper exercise, nutrition, hydration, and sleep.

How to Increase Your TDEE

Yes, you can increase your TDEE by making lifestyle changes:

1. Exercise Regularly

• Engaging in both cardio and strength training increases calorie burn.
• Strength training helps build muscle, which raises your BMR over time.

2. Optimize Your Nutrition

• Choose nutrient-dense foods like whole grains, fruits, vegetables, and lean proteins.
• Protein-rich foods increase the thermic effect of food (TEF), requiring more calories for digestion.
• Adopt mindful eating habits to manage cravings and maintain a balanced diet.

TDEE vs. BMI: What's the Difference?

While TDEE helps estimate how many calories you burn daily, Body Mass Index (BMI) determines whether your weight is within a healthy range. If you're focused on weight loss or gain, considering both TDEE and BMI can provide a more complete picture of your health.