What is Total Daily Energy Expenditure (TDEE)?

Your Total Daily Energy Expenditure or TDEE is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR) and then multiplying that value by an activity multiplier. Your TDEE is the total number of calories you need to eat in a day to maintain your current weight.

How to Use the TDEE Calculator

To find your estimated TDEE provide your physical details and select the activity level that best describes your lifestyle. The calculator will first determine your BMR and then apply the chosen multiplier to find your daily maintenance calories.

Understanding Activity Levels

Choosing the correct activity level is the most important step for an accurate TDEE estimate. Be honest with your assessment. Here is a guide to help you choose:

• Sedentary: You work a desk job and get little to no intentional exercise.
• Lightly Active: You get some light exercise or play sports 1 to 3 days per week. This could include walking or light jogging.
• Moderately Active: You engage in moderate exercise or sports 3 to 5 days per week. This could include weight training or steady cardio sessions.
• Very Active: You perform hard exercise or play intense sports 6 to 7 days per week.
• Extra Active: You have a physically demanding job (like a construction worker) and also perform hard exercise daily.

Using Your TDEE for Weight Management

Your TDEE is a powerful number for achieving your weight goals. It represents your "maintenance calories".

• To Lose Weight: You need to consume fewer calories than your TDEE. This is called a caloric deficit. A sustainable deficit is typically 300 to 500 calories below your TDEE per day.
• To Maintain Weight: You should consume a number of calories roughly equal to your TDEE.
• To Gain Weight: You need to consume more calories than your TDEE. This is called a caloric surplus. A controlled surplus of 200 to 400 calories above your TDEE is often recommended for muscle gain.

Remember that your TDEE can change as your weight or activity level changes, so it is a good idea to recalculate it periodically.

Disclaimer: This calculator provides an estimate for informational purposes only. Individual results can vary. For personalized health and nutrition advice, please consult a qualified healthcare professional or registered dietitian.