TDEE Calculator

Calculate your Total Daily Energy Expenditure and understand your metabolism

Calculate Your TDEE

Your Total Daily Energy Expenditure
--
Calculate your TDEE
BMR --
Activity --
NEAT --

Your Metabolic Analysis

Enter your details above to see your TDEE results and analysis.

Understanding TDEE

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn each day, including your basal metabolic rate (BMR), physical activity, and food digestion. Knowing your TDEE is essential for weight management, whether your goal is loss, maintenance, or gain.

Want to Master Your Metabolism?

Learn about TDEE components (BMR, TEF, NEAT, EAT), metabolic adaptation, recalculation strategies, and goal-specific nutrition plans in our comprehensive guide.

Read the Complete TDEE Guide →

TDEE Components

What Makes Up Your TDEE
Component% of TDEEDescription
Basal Metabolic Rate (BMR)60-75%Calories burned at rest
Thermic Effect of Food (TEF)10%Calories from digestion
Non-Exercise Activity (NEAT)15-30%Daily movement
Exercise Activity5-15%Intentional exercise

Note: TDEE is an estimate. Individual metabolism can vary. Learn how to apply your TDEE.

Frequently Asked Questions

What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns daily, including metabolism (BMR), physical activity, and food digestion. It represents your complete energy needs.
How do I use my TDEE for weight goals?
For weight loss, eat 300-500 calories below your TDEE. For weight gain, eat 250-500 calories above. For maintenance, match your TDEE. See detailed strategies.
How often should I recalculate my TDEE?
Recalculate when your weight changes significantly (5+ lbs), when activity level changes, or every 3-6 months to account for metabolic adaptations.
Can I increase my TDEE?
Yes! Build muscle through strength training (increases BMR), add daily movement (increases NEAT), exercise more, and prioritize protein (increases TEF).