TDEE Calculator
Your Total Daily Energy Expenditure — the real number of calories you burn per day, including activity.
What is TDEE?
Total Daily Energy Expenditure is every calorie you burn in 24 hours: your resting metabolism (BMR), the thermic effect of digesting food (~10%), structured exercise, and all the non-exercise movement of daily life (NEAT) — walking, fidgeting, chores.
How to use your TDEE number
- Maintain: eat at your TDEE.
- Lose fat: eat 250-500 kcal below it — see the calorie deficit calculator to hit a specific date.
- Build muscle: eat 250-500 kcal above it with adequate protein — get the split from the macro calculator.
Treat the result as a smart starting point, not gospel. Real-world TDEE varies with genetics, sleep, stress and NEAT. Weigh yourself under consistent conditions for 2-3 weeks: if the scale trend disagrees with the math, adjust intake by ~150-200 kcal and reassess.
Picking the right activity level
Count only what you actually do, not what you plan to do. A desk worker who trains hard 3 evenings a week is "moderate", not "very active". Overshooting here is the #1 reason people "can't lose weight in a deficit" — the deficit never existed.
Frequently asked questions
Is TDEE the same as maintenance calories?
Yes. TDEE is the technical name for the calories that keep your weight stable — colloquially, your maintenance calories.
How accurate is a TDEE calculator?
Formula-based estimates land within about 10% for most people. Individual metabolism, NEAT and reporting accuracy create the spread — use the number as a starting point and calibrate with 2-3 weeks of scale data.
Should I recalculate TDEE as I lose weight?
Yes. A lighter body burns fewer calories. Recalculate after every 10-15 lb (5-7 kg) of change, or whenever progress stalls for more than two weeks.
Does cardio or lifting change my TDEE more?
Per session cardio usually burns more, but lifting builds muscle that raises your resting burn permanently and preserves muscle in a deficit. The best answer for body composition is both.
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr, 1990.
- Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab, 2002.