TDEE-Rechner

What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a 24-hour period. This includes everything from basic bodily functions like breathing and digestion to physical activities like walking, exercising, and even fidgeting. Understanding your TDEE is fundamental for achieving any weight management goal—whether you want to lose weight, gain muscle, or maintain your current physique.

Your TDEE determines your calorie maintenance level. Eating above your TDEE creates a calorie surplus, leading to weight gain. Eating below your TDEE creates a calorie deficit, resulting in weight loss. Consuming calories equal to your TDEE maintains your current weight.

How TDEE is Calculated

TDEE calculation involves two steps: first determining your Basal Metabolic Rate (BMR), then multiplying it by an activity factor.

Formula: TDEE = BMR × Activity Multiplier

BMR Calculation Methods

Mifflin-St Jeor Equation (Recommended): Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161. This formula is considered the "gold standard" for BMR calculation and is most accurate for the general population.

Katch-McArdle Formula (For those who know their body fat percentage): BMR = 370 + (21.6 × Lean Body Mass in kg). Lean Body Mass = Weight × (1 - Body Fat Percentage ÷ 100). This formula accounts for body composition and is more accurate for individuals with known body fat percentages.

Activity Multipliers

Sedentary (1.2): Little or no exercise, desk job. Lightly Active (1.375): Light exercise or sports 1-3 days per week. Moderately Active (1.55): Moderate exercise 3-5 days per week. Very Active (1.725): Hard exercise 6-7 days per week. Extra Active (1.9): Very hard exercise, physical job, or training twice per day.

Components of TDEE

Basal Metabolic Rate (BMR) - 60-70%

BMR represents the calories your body burns at complete rest to maintain vital functions. This includes breathing, blood circulation, cell production, nutrient processing, and maintaining body temperature. BMR is the largest component of your TDEE and varies based on age, gender, weight, height, and muscle mass.

Thermic Effect of Food (TEF) - 8-10%

TEF is the energy required to digest, absorb, and process nutrients from food. Different macronutrients have varying thermic effects—protein requires the most energy to digest (20-30% of calories consumed), followed by carbohydrates (5-10%) and fats (0-3%).

Exercise Activity Thermogenesis (EAT) - 5-10%

EAT encompasses calories burned during planned, structured physical activities. This includes gym workouts, running, swimming, cycling, sports, and any intentional exercise sessions.

Non-Exercise Activity Thermogenesis (NEAT) - 15-30%

NEAT represents energy expended through all daily activities outside of formal exercise. This includes walking, standing, typing, housework, gardening, taking stairs, and even unconscious movements like fidgeting. NEAT varies significantly between individuals and can be a powerful tool for increasing total daily calorie expenditure.

How to Use Your TDEE

For Weight Loss

To lose weight safely and sustainably, create a calorie deficit of 300-500 calories below your TDEE. This approach typically results in 0.5-1 lb (0.25-0.5 kg) of weight loss per week. Larger deficits may lead to muscle loss, nutrient deficiencies, and metabolic adaptation.

Example: If your TDEE is 2,400 calories, consuming 1,900-2,100 calories daily creates an appropriate deficit for steady weight loss.

Important: Avoid consuming less than 1,500 calories per day for men or 1,200 calories per day for women without medical supervision.

For Weight Gain

To gain weight, particularly muscle mass, consume 200-500 calories above your TDEE. Combined with resistance training, this surplus supports muscle growth while minimizing excessive fat gain. Larger surpluses result in faster weight gain but may lead to more fat accumulation.

Example: With a TDEE of 2,400 calories, eating 2,600-2,900 calories daily supports controlled muscle building.

For Maintenance

Consuming calories equal to your TDEE maintains your current weight while supporting training performance, recovery, and overall health. This approach is ideal for athletes during competition seasons or individuals satisfied with their current physique.

Common TDEE Mistakes to Avoid

Overestimating Activity Level

The most common error is overestimating daily activity level. Most people select activity levels that are too high, leading to inflated TDEE calculations. If you're uncertain between two activity levels, choose the lower option and adjust based on real-world results.

Treating TDEE as Static

TDEE changes as your weight, body composition, and activity patterns change. Recalculate your TDEE every 5-10 lbs of weight change or when progress stalls for 2-3 weeks.

Ignoring Individual Variation

Online calculators provide estimates based on population averages. Individual TDEE can vary by 10-20% from calculated values due to genetics, muscle mass, metabolic health, and hormonal factors. Use the calculator as a starting point, track your results for 2-4 weeks, and adjust accordingly.

Not Tracking Accurately

Many people underestimate calorie intake by 20-40%. Use a food scale, measure portions consistently, and log everything you consume for accurate tracking.

Tips for Maximizing Your TDEE

Increase NEAT (Non-Exercise Activity)

Small increases in daily movement accumulate significantly. Take stairs instead of elevators, park farther from entrances, use a standing desk, take walking meetings, do household chores actively, and fidget more. These activities can increase daily calorie burn by 200-500 calories.

Build Muscle Through Resistance Training

Muscle tissue burns more calories at rest than fat tissue. Regular resistance training increases muscle mass, raising your BMR and total TDEE. This creates a more favorable metabolic environment for long-term weight management.

Prioritize Protein Intake

Protein has the highest thermic effect of all macronutrients, requiring 20-30% of its calories for digestion. Higher protein intake (1.6-2.2g per kg body weight) increases daily calorie burn through TEF while supporting muscle maintenance and satiety.

Stay Consistent with Tracking

Track your weight, food intake, and activity consistently for at least 2-4 weeks before making adjustments. Weekly weight averages provide more accurate data than single weigh-ins due to normal daily fluctuations.

Medical Disclaimer

This calculator provides estimates for educational purposes only and should not replace professional medical advice. Individual energy needs vary based on genetics, medical conditions, medications, and metabolic health. Consult a registered dietitian, nutritionist, or healthcare provider for personalized nutrition guidance, especially if you have medical conditions, take medications, are pregnant or breastfeeding, or plan aggressive calorie restriction.

Extreme calorie restriction (below 1,200-1,500 calories daily) can be dangerous without medical supervision and may lead to nutrient deficiencies, muscle loss, metabolic slowdown, and health complications.