TDEE Calculator
Total Daily Energy Expenditure: Calories burned per day.
1. What is TDEE? (Full Overview)
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours. It is the sum of your basal metabolism (BMR), the energy used for daily activities, exercise, and even the calories burned while digesting food.
2. TDEE vs BMR: Understanding the Difference
Most people confuse BMR with TDEE. Here is the breakdown:
| Feature | BMR | TDEE |
|---|---|---|
| Definition | Calories burned at absolute rest. | Total calories burned including movement. |
| Factors | Heart rate, Breathing, Organs. | Exercise, Walking, Work, Digestion. |
| Use Case | Base Metabolic Health. | Diet and Weight Planning. |
3. The Formula & Activity Multipliers
TDEE is calculated by multiplying your BMR by your physical activity level:
TDEE = BMR × Activity Multiplier
- Sedentary (1.2): Desk job, very little exercise.
- Lightly Active (1.375): Light exercise 1-3 days/week.
- Moderately Active (1.55): Moderate exercise 3-5 days/week.
- Very Active (1.725): Hard exercise 6-7 days/week.
4. Weight Management Strategy
Eat 300-500 calories below your TDEE (Caloric Deficit).
Eat exactly your TDEE calories daily.
Eat 300-500 calories above your TDEE (Caloric Surplus).
5. Frequently Asked Questions
Q: Why is my TDEE different every day?
A: Your movement, sleep quality, and even the type of food you eat can cause slight variations daily.
Q: Is exercise enough for weight loss?
A: Exercise increases TDEE, but diet is the foundation. You cannot out-exercise a poor diet.
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