TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) estimates how many calories you burn each day including rest + activity.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. It’s the sum of all the energy your body uses to function, move, and digest food.
TDEE is made up of three main components:
Basal Metabolic Rate (BMR): The calories your body burns at rest to maintain essential functions like breathing and circulation. (BMR is influenced by age, sex, height, and weight.)
Activity Level: The energy you burn through both intentional exercise (Exercise Activity Thermogenesis) and daily movements (Non-Exercise Activity Thermogenesis).
Thermic Effect of Food (TEF): The calories your body uses to digest and process food — protein has the highest thermic effect compared to carbs or fats.
How It’s Calculated
TDEE = BMR × Activity Level
This formula adjusts your resting energy needs (BMR) based on how active you are to estimate your total daily calorie burn.
Why It Matters for Weight Goals
Knowing your TDEE helps you set calorie targets that align with your goals:
To maintain weight: Eat around your TDEE.
To lose weight: Create a calorie deficit (eat fewer calories than your TDEE).
To gain weight: Create a calorie surplus (eat more than your TDEE).
While calorie tracking provides structure, achieving sustainable weight goals depends on more than numbers — it also requires regular exercise, nutrient-dense foods, proper hydration, and adequate sleep.
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