Calculate Your TDEE

Understanding TDEE

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) and calories burned through physical activity. Understanding your TDEE is crucial for weight management and fitness goals.

Components of TDEE

BMR (60-70%)

Calories needed for basic bodily functions at rest

TEF (8-10%)

Thermic Effect of Food - energy to digest food

NEAT (15-20%)

Non-Exercise Activity Thermogenesis

Exercise (15-30%)

Planned physical activity and sports

Activity Level Guide

Sedentary (1.2):

Desk job, minimal physical activity, no regular exercise

Lightly Active (1.375):

Light exercise 1-3 days per week, some walking

Moderately Active (1.55):

Moderate exercise 3-5 days per week

Very Active (1.725):

Hard exercise 6-7 days per week

Extra Active (1.9):

Very hard exercise, physical job, or training twice a day

Using Your TDEE

  • Weight Loss: Eat 300-500 calories below TDEE
  • Weight Maintenance: Eat at your TDEE level
  • Weight Gain: Eat 300-500 calories above TDEE
  • Muscle Building: Eat 200-300 calories above TDEE