TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including BMR (basal metabolic rate) and all physical activities. It's your maintenance calorie level.

TDEE is calculated by multiplying your BMR (calculated using Mifflin-St Jeor equation) by an activity multiplier based on your exercise frequency: sedentary (1.2), light (1.375), moderate (1.55), very active (1.725), or extremely active (1.9).

BMR is calories burned at complete rest for basic body functions. TDEE includes BMR plus all daily activities and exercise. TDEE is always higher than BMR unless completely bedridden.

To lose weight, eat 250-500 calories below TDEE for 0.5-1 lb/week loss. Avoid going below 1200 calories (women) or 1500 calories (men) without medical supervision. Sustainable weight loss is 1-2 lbs per week.

To gain muscle, eat 200-500 calories above TDEE (lean bulk) combined with resistance training. Too large a surplus leads to excess fat gain. Aim for 0.5-1 lb weight gain per week.

TDEE calculators provide estimates within 10-15% accuracy for most people. Individual metabolic rates vary. Track your weight for 2-3 weeks and adjust calories if results don't match expectations.

If using a TDEE-based approach, don't eat back exercise calories—they're already included in your activity multiplier. If using BMR or sedentary TDEE, you may need to add exercise calories separately.

Recalculate TDEE every 10-15 pounds of weight change or if your activity level changes significantly. Weight loss/gain changes your BMR, requiring calorie adjustments to continue progress.

Common reasons: underestimating food intake, overestimating activity level, water retention, insufficient tracking consistency, metabolic adaptation, or medical conditions. Track carefully for 2-3 weeks before adjusting.

Yes, most people eat the same calories daily based on average TDEE. However, some prefer calorie cycling (eating more on training days, less on rest days) for adherence or performance reasons.