TDEE Calculator
Determine exactly how many calories you burn every day. Knowing your TDEE is the foundation for any successful diet or fitness plan.
Personal Details
What makes up your TDEE?
Your Total Daily Energy Expenditure isn't just exercise. It is composed of three main parts:
- 70%BMR
Basal Metabolic Rate. Energy to keep organs functioning.
- 15%NEAT
Non-Exercise Activity Thermogenesis. Walking, fidgeting, standing.
- 10-15%TEF & EAT
Thermic Effect of Food (digestion) and Exercise Activity.
Most people underestimate how much NEAT contributes to calorie burn. Simply standing more or walking can significantly increase your TDEE without scheduled gym time.
How to use TDEE for your goals
Calculate Maintenance
Use the calculator above to find your baseline TDEE.
Apply a Deficit or Surplus
Typically +/- 500 calories per day equals 1 lb of weight change per week.
Track and Adjust
Weigh yourself daily. If your weight doesn't move after 2 weeks, adjust your calories by another 100-200.
Frequently Asked Questions
Frequently Asked Questions
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