TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. Understanding your TDEE is essential for effective weight management, whether your goal is to lose, maintain, or gain weight.

TDEE Components:

• Basal Metabolic Rate (BMR): The calories your body needs at complete rest for basic functions like breathing, circulation, and cell production (60-70% of TDEE).
• Thermic Effect of Food (TEF): Calories burned digesting and processing food (10% of TDEE).
• Exercise Activity Thermogenesis (EAT): Calories burned during intentional exercise.
• Non-Exercise Activity Thermogenesis (NEAT): Calories burned during non-exercise activities like walking, fidgeting, and daily tasks.

Activity Levels Explained:

• Sedentary (1.2): Little or no exercise, desk job (e.g., office worker with no additional physical activity).
• Lightly Active (1.375): Light exercise 1-3 days/week (e.g., walking, light gardening, or yoga a few times per week).
• Moderately Active (1.55): Moderate exercise 3-5 days/week (e.g., jogging, cycling, or weight training several times per week).
• Very Active (1.725): Hard exercise 6-7 days/week (e.g., daily intense workouts or physically demanding job).
• Extremely Active (1.9): Very hard exercise, physical job or training twice a day (e.g., professional athletes, very physically demanding jobs).

Using Your TDEE:

Once you know your TDEE, you can adjust your calorie intake based on your goals:

• Weight Maintenance: Consume calories equal to your TDEE.
• Weight Loss: Consume fewer calories than your TDEE (typically 10-25% less).
• Weight Gain: Consume more calories than your TDEE (typically 10-20% more).