Calculate your Total Daily Energy Expenditure to know exactly how many calories you burn daily
Select the formula that best suits your needs. Mifflin-St Jeor is recommended for most people.
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Complete guide to Total Daily Energy Expenditure and how to use your results effectively
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR) plus calories burned through physical activity, exercise, and daily movements.
Understanding your TDEE is crucial for achieving any body composition goal, whether it's weight loss, muscle gain, or maintaining your current physique.
Your TDEE consists of four main components:
Mifflin-St Jeor: Most accurate for the general population. Developed in 1990, it's considered the gold standard for BMR calculations.
Harris-Benedict: The original BMR formula from 1919, revised in 1984. Slightly less accurate than Mifflin-St Jeor for modern populations.
Katch-McArdle: Takes body fat percentage into account. Most accurate for lean individuals but requires knowing your body fat percentage.
For Weight Loss: Create a calorie deficit by eating 300-500 calories below your TDEE. A 500-calorie deficit typically results in 0.5kg (1lb) weight loss per week.
For Maintenance: Eat at your TDEE to maintain your current weight and body composition.
For Muscle Gain: Eat 200-500 calories above your TDEE. Smaller surpluses (200-300) promote lean gains with minimal fat accumulation.
TDEE calculations are estimates based on population averages. Individual variations can be ±300 calories or more due to factors like:
Use your TDEE as a starting point and adjust based on real-world results over 2-4 weeks.
Track Your Results: Monitor your weight and body composition changes over time to validate your TDEE estimate.
Be Honest About Activity: Choose the activity level that most accurately reflects your average weekly exercise, not your goals.
Account for NEAT: Your daily job and lifestyle significantly impact calorie burn. Desk workers should consider the sedentary category even if they exercise regularly.
Recalculate Regularly: Update your TDEE every 10-15 pounds of weight change or when activity levels change significantly.
Get answers to the most common questions about TDEE calculations and how to use your results effectively
TDEE calculations provide a good starting point with an accuracy of ±10-15% for most people. The Mifflin-St Jeor equation is considered the most accurate for the general population. However, individual variations exist due to genetics, body composition, metabolic efficiency, and other factors.
For best results, use your calculated TDEE as a starting point and adjust based on real-world progress over 2-4 weeks. If you're not seeing expected changes, increase or decrease your calorie intake by 100-200 calories and monitor for another 2 weeks.
No, you shouldn't eat back exercise calories when using TDEE. Your TDEE already includes an estimate of your exercise activity. The activity multiplier accounts for your average weekly exercise, so additional "eating back" would lead to double-counting calories.
This is different from BMR-based approaches where you might add exercise calories. With TDEE, stick to your calculated daily target regardless of whether it's a workout day or rest day.
If you're not seeing expected weight changes after 3-4 weeks of consistent tracking, your actual TDEE might be different from the calculation. Here's how to adjust:
Remember that weight fluctuates daily due to water retention, food volume, and hormonal changes. Focus on weekly averages and body composition changes.
Recalculate your TDEE when significant changes occur:
For most people actively trying to change body composition, recalculating every 4-6 weeks ensures accuracy as your body adapts.
Absolutely! TDEE represents your total daily calorie needs regardless of meal timing. Whether you eat 3 meals, 6 small meals, or follow intermittent fasting, your daily calorie target remains the same.
With intermittent fasting, simply consume your TDEE-based calorie target within your eating window. The metabolic benefits of IF are separate from calorie balance, so your TDEE calculation remains valid.
TDEE calculations assume average daily intake. It's normal for calories to vary day-to-day. For social events and weekends:
Focus on consistency over perfection. Long-term adherence matters more than perfect daily execution.
Complete your nutrition and fitness assessment with these complementary tools
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Calculate Body Fat Navigate to body fat calculator to estimate body fat percentageDetermine your optimal daily protein intake based on activity level, goals, and body composition.
Calculate Protein Navigate to protein calculator to determine optimal daily protein intakeSet specific calorie goals for weight loss, maintenance, or muscle gain with timeline predictions.
Set Calorie Goals Navigate to calorie calculator to set specific daily calorie targetsCalculate your daily water needs based on weight, activity level, and environmental factors.
Calculate Water Needs Navigate to water intake calculator to determine daily hydration needsYour TDEE is just the beginning. Combine it with our comprehensive calculators, training plans, and educational resources to achieve your fitness goals faster and more effectively.
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