What is Total Daily Energy Expenditure (TDEE)?
TDEE is the total number of calories your body burns in 24 hours. It includes your basal metabolic rate (BMR), the thermic effect of food, and calories burned through physical activity. It's the key number for planning your diet.
How accurate is the TDEE calculator?
TDEE calculators provide estimates that are typically within 10% of your actual expenditure. The Mifflin-St Jeor formula we use is considered the most accurate. For best results, track your weight and adjust based on real-world changes.
Is TDEE the same as BMR?
No. BMR (Basal Metabolic Rate) is the calories you burn at complete rest. TDEE includes BMR plus all other calorie expenditure from activity. Your TDEE will always be higher than your BMR.
How do I use TDEE for weight loss?
To lose weight, eat fewer calories than your TDEE (calorie deficit). A 500 calorie daily deficit results in about 1 pound of weight loss per week. Don't go below BMR for sustainable, healthy weight loss.
What counts as moderate exercise?
Moderate exercise means 3-5 days per week of activity that raises your heart rate, like brisk walking, swimming, cycling, or gym workouts. Each session should be 30-60 minutes of sustained activity.
Why is my TDEE so low/high?
TDEE varies based on age, gender, weight, height, and activity level. Younger, taller, heavier, and more active people have higher TDEEs. Women typically have lower TDEEs than men due to body composition differences.
How many calories should I eat per day?
It depends on your goal. Eat at TDEE to maintain weight, 500 below TDEE to lose ~1 lb/week, or 500 above TDEE to gain ~1 lb/week. The calculator above shows all three targets based on your TDEE.
What is the Mifflin-St Jeor formula?
It's the most accurate formula for calculating BMR. For men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. TDEE = BMR × activity factor.
Should I eat back exercise calories?
Your TDEE already accounts for your activity level. If you selected the right activity level, you don't need to add extra calories for exercise. Only add back calories if you do significantly more exercise than usual.
How often should I recalculate my TDEE?
Recalculate every 10-15 pounds of weight change, or every few months. As you lose weight or gain muscle, your calorie needs change. Also recalculate if your activity level changes significantly.
What is light exercise?
Light exercise means 1-3 days per week of gentle activity like walking, yoga, or light housework. If you have a desk job and only occasionally exercise, select "Lightly Active" for more accurate results.
Can I trust online TDEE calculators?
Online calculators are good starting points but not perfect. Use your calculated TDEE for 2-3 weeks, track your weight, and adjust. If you're not seeing expected results, adjust by 100-200 calories.