What is TDEE and how is it different from BMR?

BMR (Basal Metabolic Rate) is the calories you burn at complete rest. TDEE (Total Daily Energy Expenditure) is your total calorie burn including daily activities, exercise, and digestion. TDEE = BMR × Activity Level multiplier. TDEE is always higher than BMR because it accounts for all daily movement.

What is the Harris-Benedict formula?

The Harris-Benedict formula is a widely-used equation to calculate BMR based on gender, age, height, and weight. For males: BMR = 88.362 + (4.8871 × height cm) + (14.4454 × weight kg) - (4.6361 × age). For females: BMR = 447.593 + (3.098 × height cm) + (9.247 × weight kg) - (4.3 × age). It's one of the most accurate BMR estimation methods.

How does activity level affect TDEE?

Activity level multipliers range from 1.2 (sedentary) to 1.9 (extremely active). These multiply your BMR to estimate total daily burn. Sedentary = 1.2, Lightly active = 1.375, Moderately active = 1.55, Very active = 1.725, Extremely active = 1.9. Higher activity significantly increases TDEE.

Should I use TDEE for weight loss or weight gain?

Yes, TDEE is essential for both. For weight loss: eat 250-1000 calories below your TDEE (0.5-2 lbs/week loss). For weight gain: eat 250-1000 calories above your TDEE (0.5-2 lbs/week gain). TDEE is your starting point - adjust from there based on your goal and results.

How accurate is the TDEE calculator?

The Harris-Benedict formula is quite accurate for most people, typically within 10-20% of actual TDEE. However, individual factors like metabolism, genetics, and muscle mass cause variation. Use the calculator as a starting estimate, then adjust based on real-world results after 2-3 weeks.

How often should I recalculate my TDEE?

Recalculate your TDEE every 4-6 weeks or whenever your weight changes significantly (5+ pounds). As you lose weight, your TDEE decreases. As you gain weight, your TDEE increases. Recalculating ensures your calorie targets remain accurate for continued progress.

Why does my calculated TDEE seem too high or low?

Several factors affect actual TDEE: metabolic adaptation from dieting, hormonal status, muscle mass percentage, stress, sleep quality, and genetics. The calculator provides an estimate based on standard formulas. If results seem inaccurate, track your weight for 2-3 weeks and adjust calories accordingly.

Can TDEE change over time?

Yes, TDEE changes with: weight changes (primary factor), age (decreases ~2% per decade after 30), activity level changes, muscle mass changes, and metabolic adaptation. Long-term dieting slightly decreases TDEE (metabolic adaptation). Building muscle increases TDEE. Track results and recalculate periodically.

What is a reasonable calorie surplus for muscle gain?

A reasonable calorie surplus for lean muscle gain is 250-500 calories above TDEE, resulting in 0.5-1 lb weight gain per week. This pace supports muscle growth while minimizing fat gain. Combine with strength training. Larger surpluses (1000+ calories) result in excessive fat gain.

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) - the total calories you burn per day

Your Information

Gender

Male Female

Age (years)

Height

ft in

Weight (lbs)

Activity Level

Your Results

BMR (Basal Metabolic Rate)

1998 cal/day

Calories you burn at rest

TDEE (Your Daily Burn)

2747 cal/day

Total calories you burn daily

Maintenance Calories

2747 cal/day

To maintain current weight

Weekly Calories Burned

19227 cal/week

Total weekly calorie burn

Tip: Your TDEE of 2747 calories per day is what you need to maintain your current weight. Eat less to lose weight, or more to gain weight.

Calorie Goals for Different Goals

Based on your TDEE of 2747 calories:

Weight Loss Goals

Lose 0.5 lbs/week: 2497 cal/day
Lose 1 lb/week: 2247 cal/day
Lose 1.5 lbs/week: 1997 cal/day
Lose 2 lbs/week: 1747 cal/day

Weight Gain Goals

Gain 0.5 lbs/week: 2997 cal/day
Gain 1 lb/week: 3247 cal/day
Gain 1.5 lbs/week: 3497 cal/day
Gain 2 lbs/week: 3747 cal/day

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Understanding TDEE and Daily Calorie Burn

What This Calculator Does

This TDEE Calculator determines how many calories your body burns per day based on your personal metrics and activity level. It uses the Harris-Benedict formula, one of the most accurate methods for estimating metabolic rate. Here's what it calculates:

BMR (Basal Metabolic Rate) - Calories burned at complete rest
TDEE (Total Daily Energy Expenditure) - All calories burned in a day
Maintenance Calories - Calories needed to maintain current weight
Weekly Calorie Burn - Total calories burned per week
Weight Loss Targets - Calorie goals for 0.5-2 lbs/week loss
Weight Gain Targets - Calorie goals for 0.5-2 lbs/week gain

How TDEE Calculations Work

The Harris-Benedict Formula

TDEE is calculated in two steps using the Harris-Benedict formula:

Step 1: Calculate BMR (gender-specific)

Males: BMR = 88.362 + (4.8871 × 177.8) + (14.4454 × 81.6) - (4.6361 × 30)

Females: BMR = 447.593 + (3.098 × 165.1) + (9.247 × 63.5) - (4.3 × 28)

Step 2: Calculate TDEE

TDEE = BMR × Activity Level Multiplier

Understanding Activity Level Multipliers

Your activity level is multiplied by your BMR to get total daily burn:

Sedentary (1.2x): Little or no exercise - mostly desk work
Lightly Active (1.375x): Exercise 1-3 days per week
Moderately Active (1.55x): Exercise 3-5 days per week
Very Active (1.725x): Exercise 6-7 days per week
Extremely Active (1.9x): Physical job or training twice daily

Example TDEE Calculations

Example 1: Male, 30 years old, 5'10", 180 lbs, Moderately Active

Inputs:

Gender: Male
Age: 30
Height: 5'10" (70 inches = 177.8 cm)
Weight: 180 lbs (81.6 kg)
Activity Level: Moderately Active (1.55x)

Step 1 - Calculate BMR:

BMR = 88.362 + (4.8871 × 177.8) + (14.4454 × 81.6) - (4.6361 × 30)
BMR = 88.362 + 869.08 + 1,178.95 - 139.08 = 1,997 calories

Step 2 - Calculate TDEE:

TDEE = 1,997 × 1.55 = 3,095 calories per day
Weekly Burn: 3,095 × 7 = 21,665 calories per week

Example 2: Female, 28 years old, 5'5", 140 lbs, Lightly Active

Inputs:

Gender: Female
Age: 28
Height: 5'5" (65 inches = 165.1 cm)
Weight: 140 lbs (63.5 kg)
Activity Level: Lightly Active (1.375x)

Step 1 - Calculate BMR:

BMR = 447.593 + (3.098 × 165.1) + (9.247 × 63.5) - (4.3 × 28)
BMR = 447.593 + 511.31 + 586.98 - 120.4 = 1,425 calories

Step 2 - Calculate TDEE:

TDEE = 1,425 × 1.375 = 1,959 calories per day
Weekly Burn: 1,959 × 7 = 13,713 calories per week

Example 3: Using TDEE for Weight Loss

From Example 1 (Male with TDEE of 3,095 cal/day)

To lose 1 pound per week:

Need 500 calorie daily deficit (3,500 calories ÷ 7 days)
Target calories: 3,095 - 500 = 2,595 calories per day
Expected weight loss: ~4 lbs per month

To lose 0.5 pounds per week (more sustainable):

Need 250 calorie daily deficit
Target calories: 3,095 - 250 = 2,845 calories per day
Expected weight loss: ~2 lbs per month

How to Use This Calculator

Step 1: Select Your Gender

Choose male or female. This is important because the Harris-Benedict formula has different coefficients for each gender due to natural metabolic differences.

Step 2: Enter Your Age

Input your age in years. Age affects your basal metabolic rate - as you age, BMR typically decreases by about 2% per decade after age 30. Be accurate for best results.

Step 3: Input Your Height

Enter your height in feet and inches. Taller individuals typically have higher metabolic rates because they have more body surface area. Be as precise as possible.

Step 4: Enter Your Current Weight

Input your current body weight in pounds. Heavier individuals burn more calories simply due to increased body mass. Use your actual current weight for accurate results.

Step 5: Select Your Activity Level

Choose the option that best describes your typical week:

Sedentary: Little or no exercise (mainly desk job)
Lightly Active: Exercise 1-3 days per week
Moderately Active: Exercise 3-5 days per week
Very Active: Exercise 6-7 days per week
Extremely Active: Physical job or 2x daily training

Step 6: Review Your Results

The calculator automatically displays your BMR and TDEE. Your TDEE is the total calories you burn daily at your current activity level. This is your baseline for planning weight loss or gain.

Step 7: Create Your Calorie Plan

Use your TDEE to create your nutrition plan:

For Weight Loss: Eat 250-1000 calories below your TDEE (0.5-2 lbs/week loss)
For Maintenance: Eat approximately your TDEE
For Muscle Gain: Eat 250-500 calories above your TDEE (0.5-1 lb/week gain)

Common Questions About TDEE

Q: Why is TDEE important?

TDEE is the foundation for all nutrition planning. It tells you how many calories you burn daily, which determines how much you should eat to lose, maintain, or gain weight. Without knowing your TDEE, you're guessing at calorie targets.

Q: What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned during daily activities, exercise, and digestion. TDEE is always higher than BMR. Your weight loss/gain should be based on TDEE, not BMR.

Q: How accurate is this TDEE calculator?

The Harris-Benedict formula is quite accurate, typically within 10-20% of actual TDEE for most people. However, individual metabolism varies based on genetics, muscle mass, hormones, and metabolic adaptation. Use the calculator as a starting point, then adjust based on real-world results after 2-3 weeks.

Q: Should I recalculate my TDEE?

Yes, recalculate your TDEE every 4-6 weeks or whenever your weight changes significantly (5+ pounds). As you lose weight, your TDEE decreases (smaller body burns fewer calories). As you gain weight, your TDEE increases. Recalculating ensures your calorie targets stay accurate.

Q: What if my calculated TDEE seems wrong?

The formula provides an estimate that works for most people. If it seems inaccurate, track your weight for 2-3 weeks at the calculated calorie level. If you're losing or gaining more than expected, adjust calories accordingly. Individual metabolism varies due to genetics, muscle mass, and metabolic adaptation.

Q: How does age affect TDEE?

Your BMR decreases naturally with age - about 2% per decade after age 30. This happens because of reduced muscle mass and hormonal changes. This means your TDEE will decrease as you age, requiring fewer calories for the same weight. This is why recalculating every few years is important.

Q: What's a healthy calorie deficit for weight loss?

A healthy calorie deficit is 250-750 calories below your TDEE, resulting in 0.5-1.5 lbs weight loss per week. This pace is sustainable and helps preserve muscle. Never go below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision, as very low calories cause muscle loss and metabolic problems.

Q: Can I eat at TDEE and maintain my weight?

Yes, eating at your TDEE will maintain your current weight. Your TDEE is literally the calories you burn daily, so eating that amount keeps you in energy balance. If you want to lose weight, eat below TDEE. If you want to gain, eat above TDEE. Track for 2-3 weeks to verify the calculation is accurate for you.

Q: Does muscle mass affect TDEE?

Yes, muscle tissue burns more calories at rest than fat tissue. More muscle means higher TDEE. This is why strength training is valuable for weight loss - building muscle increases your resting metabolic rate. The calculator estimates BMR from general body metrics, so very muscular individuals might have slightly higher actual TDEE.

Tips for Successful Weight Management

For Weight Loss:

Start with 250-500 calorie deficit
Track food intake daily
Weigh yourself 1-2x per week
Prioritize protein (preserves muscle)
Include strength training
Recalculate every 4-6 weeks

For Muscle Gain:

Create 250-500 calorie surplus
Eat adequate protein (1.0-1.2g/lb)
Do strength training consistently
Track progress in strength
Monitor weight gain (aim for 0.5-1 lb/week)
Adjust calories if gaining too fast

Pro Tip: Your TDEE is just an estimate. Track your actual weight and food intake for 2-3 weeks, then adjust calories if your results don't match predictions. Real-world results trump formulas!

Quick Reference

Activity Level Multipliers:

Sedentary: 1.2x
Lightly Active: 1.375x
Moderately Active: 1.55x
Very Active: 1.725x
Extremely Active: 1.9x

Weight Loss Targets:

0.5 lbs/week: -250 cal/day
1 lb/week: -500 cal/day
1.5 lbs/week: -750 cal/day
2 lbs/week: -1000 cal/day

Key Facts:

1 lb fat = 3,500 calories
Min (women): 1,200 cal/day
Min (men): 1,500 calories/day
Recalc: Every 4-6 weeks

BMR vs TDEE

BMR
Calories burned at rest (sleeping). Just your body's basic functions.

TDEE
BMR + all daily activities + exercise + digestion. This is what you actually burn.

Use TDEE for weight loss/gain goals. BMR is just a component of it.

Choosing Activity Level

Sedentary (1.2x):
Desk job, no exercise

Lightly Active (1.375x):
Light exercise 1-3 days/week

Moderately Active (1.55x):
Regular exercise 3-5 days/week

Very Active (1.725x):
Intense exercise 6-7 days/week

Extremely Active (1.9x):
Physical job or 2x daily training

Using TDEE for Goals

Weight Loss:
TDEE - 250-750 cal

Maintenance:
= TDEE

Muscle Gain:
TDEE + 250-500 cal