Total Daily Energy Expenditure Calculator.
Calculate your Total Daily Energy Expenditure (TDEE) accurately. Discover how many calories you burn daily based on your height, weight, activity, and goals.
Your TDEE Results.
Your Total Daily Energy Expenditure (TDEE) represents the total calories your body burns in 24 hours.
Daily Maintenance Burn
This is your baseline energy burn including all physical activities and exercise.
TDEE By Activity Level
What is TDEE (Total Daily Energy Expenditure)?
TDEE stands for **Total Daily Energy Expenditure**. It is the total number of calories your body burns in a 24-hour period, including sleeping, working, eating, and exercising. Understanding your TDEE is the starting point for any successful fat loss, muscle gain, or weight maintenance plan.
Your TDEE is composed of four main components:
- Basal Metabolic Rate (BMR): The energy your body requires just to stay alive (keep organs working, lungs breathing, heart beating). This accounts for roughly 60-70% of TDEE.
- Non-Exercise Activity Thermogenesis (NEAT): Calories burned during daily non-exercise activities (walking around the house, standing, fidgeting, working).
- Thermic Effect of Food (TEF): Calories spent digesting, absorbing, and processing food. Protein has the highest thermic effect, requiring about 20-30% of its energy just to digest.
- Exercise Activity Thermogenesis (EAT): Calories burned during active, intentional workouts.
How to Use Your TDEE for Weight Management
Once you know your TDEE, you can adjust your calorie intake depending on your goals:
Fat Loss (Deficit)
Eat 250 to 500 calories below your TDEE to force your body to burn stored fat for energy.
Maintenance
Eat exactly at your TDEE to stay at your current body weight while improving composition.
Muscle Gain (Surplus)
Eat 250 to 500 calories above your TDEE to fuel muscle repair and hypertrophy.