TDEE Calculator: Total Daily Energy Expenditure
What is TDEE?
TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in 24 hours. It combines your BMR (Coma calories) + TEF (Digestion energy) + NEAT (Fidgeting/Walking) + EAT (Exercise).\n\nKnowing your TDEE is the starting point for any diet. Eating exactly your TDEE maintains your weight.
Who Needs This Tool?
1. Dieters: To set a deficit (TDEE - 500 kcal).\n2. Bulking Athletes: To set a surplus (TDEE + 300 kcal).\n3. Health Nerds: Optimizing metabolism.
Activity Multipliers
Sedentary (1.2): Desk job, no exercise.\nLightly Active (1.375): 1-3 days exercise.\nModerately Active (1.55): 3-5 days exercise.\nVery Active (1.725): 6-7 days heavy exercise.\n*Most people overestimate this. When in doubt, choose Sedentary.*
The Number
If your TDEE is 2,200 kcal, eating 2,200 kcal will keep you exactly the same weight. Eating 1,700 kcal (-500) will result in approx 1 lb fat loss per week.
Adjusting
1. Track: Eat at your estimated TDEE for 2 weeks.\n2. Weigh: If scale stays same, it's accurate. If you gained, lower the number.\n3. Protein: Keep protein high regardless of TDEE.
FAQ
Q1: Does TDEE change?
Yes. As you lose weight, you lighter body burns fewer calories. You must recalculate.
References & Data Sources
- Mifflin-St Jeor Equation(Clinical Nutrition Study)