TDEE Calculator: Understand Your Daily Energy Needs

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It's a crucial metric for anyone looking to manage their weight, whether you aim to lose, gain, or maintain. TDEE accounts for your Basal Metabolic Rate (BMR), the calories burned during physical activity, and the thermic effect of food.

This comprehensive TDEE calculator uses the Mifflin-St Jeor equation for BMR and incorporates your exercise habits and Non-Exercise Activity Thermogenesis (NEAT) to provide a more accurate estimate of your daily calorie needs. Knowing your TDEE empowers you to make informed dietary choices and achieve your health and fitness goals.

Calculate Your TDEE

Enter your personal details and activity levels to get your estimated Total Daily Energy Expenditure.

Age (years):

Weight (kg):

Height (cm):

Gender:

Exercise Activity Level:

This accounts for planned exercise and sports.

NEAT (Non-Exercise Activity Thermogenesis):

This accounts for calories burned through daily activities outside of structured exercise.

Understanding TDEE Components

TDEE is composed of several factors that contribute to your daily calorie burn:

Basal Metabolic Rate (BMR): The calories your body burns at rest to maintain basic bodily functions like breathing, circulation, and cell production. It's the largest component of TDEE.
Thermic Effect of Food (TEF): The energy expended to digest, absorb, and metabolize food. This typically accounts for about 10% of your total calorie intake.
Exercise Activity Thermogenesis (EAT): Calories burned during planned physical activity, such as workouts, sports, or structured exercise routines.
Non-Exercise Activity Thermogenesis (NEAT): Calories burned from all other physical activities that are not formal exercise, like walking, fidgeting, standing, and household chores.

Important Disclaimer

This TDEE Calculator provides an estimate for informational purposes only. Individual metabolic rates can vary, and factors like genetics, body composition, and certain medical conditions can influence actual calorie needs. This tool is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or a registered dietitian for personalized dietary and fitness recommendations.