TDEE Calculator — Total Daily Energy Expenditure
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a full day — including everything from basic survival functions to workouts to digesting your meals. It's the most complete picture of your daily calorie burn, and the number most people actually need for diet planning.
TDEE includes:
- Basal Metabolic Rate (BMR) — calories burned at rest
- Physical activity — exercise and intentional movement
- Daily movement (NEAT) — walking, fidgeting, daily tasks
- Thermic Effect of Food (TEF) — energy used to digest what you eat
How This Calculator Works
Enter your age, gender, height, weight and activity level. The calculator first estimates your BMR using the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate your full TDEE — the total calories you burn on an average day.
Formula Used
| Step | Formula |
|---|---|
| 1. BMR (Men) | 10 × Weight + 6.25 × Height − 5 × Age + 5 |
| 1. BMR (Women) | 10 × Weight + 6.25 × Height − 5 × Age − 161 |
| 2. TDEE | BMR × Activity Multiplier |
Activity Level Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Light Activity | Exercise 1–3 days/week | 1.375 |
| Moderate Activity | Exercise 3–5 days/week | 1.55 |
| Heavy Activity | Exercise 6–7 days/week | 1.725 |
| Very Heavy Activity | Intense daily training | 1.9 |
TDEE Components Breakdown
Most people are surprised to learn how much of their daily calorie burn happens even without exercise:
| Component | Description | Typical Contribution |
|---|---|---|
| BMR | Calories burned at complete rest | 60–70% |
| Physical Activity | Exercise and intentional movement | 15–30% |
| Thermic Effect of Food | Energy used to digest food | ~10% |
The visual breakdown in the calculator above uses these typical proportions to show roughly how your own TDEE splits across these three components.
Example Calculation
For a 25-year-old male, 70 kg, 175 cm, moderately active:
- BMR ≈ 1,674 kcal
- TDEE = 1,674 × 1.55 ≈ 2,594 kcal/day
Typical TDEE by Activity Level
| Profile | Typical TDEE Range |
|---|---|
| Sedentary adult | 1,800 – 2,200 kcal |
| Moderately active adult | 2,200 – 2,800 kcal |
| Very active adult | 2,800 – 3,500+ kcal |
These are broad population ranges for context — use the calculator above for a figure personalised to you.
Why TDEE Matters
- Gives the most complete daily calorie figure for diet planning
- Forms the basis for setting a realistic calorie deficit or surplus
- Helps prevent both overeating and under-fuelling for your activity level
- Useful reference point to recalculate as your weight or routine changes
Factors Affecting TDEE
- Age — TDEE tends to decrease with age as muscle mass declines
- Gender — men generally have a higher TDEE due to greater average muscle mass
- Body composition — more muscle mass increases calorie burn even at rest
- Activity level — the single biggest lever you can control day to day
- Lifestyle habits — sleep quality and stress also subtly affect energy expenditure
