TDEE Calculator: How Many Calories Do You Burn Daily?

!Exercise and energy expenditure

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day—from breathing to exercising. Understanding your TDEE is the foundation of any weight management plan.

In this guide, we'll explain how to calculate TDEE accurately, what factors affect it, and how to use it for your goals. Use our TDEE Calculator for personalized results.

What is TDEE?

TDEE combines all the ways your body burns energy:

`` TDEE = BMR + TEF + NEAT + EAT `

Where:

• BMR (Basal Metabolic Rate): Energy for basic functions (60-70%)
• TEF (Thermic Effect of Food): Energy to digest food (10%)
• NEAT (Non-Exercise Activity Thermogenesis): Daily movement (15-30%)
• EAT (Exercise Activity Thermogenesis): Formal exercise (5-10%)

Step 1: Calculate Your BMR

BMR is the calories burned at complete rest. The most accurate formula is Mifflin-St Jeor:

For Men

` BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 `

For Women

` BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161 `

Example: 30-year-old man, 80kg, 175cm

` BMR = (10 × 80) + (6.25 × 175) - (5 × 30) + 5 BMR = 800 + 1,094 - 150 + 5 BMR = 1,749 calories/day `

Step 2: Apply Activity Multiplier

Multiply BMR by activity level to get TDEE:

Activity Level	Description	Multiplier
Sedentary	Desk job, little exercise	1.2
Lightly Active	Light exercise 1-3 days/week	1.375
Moderately Active	Moderate exercise 3-5 days/week	1.55
Very Active	Hard exercise 6-7 days/week	1.725
Extremely Active	Physical job + exercise	1.9

Example (Same Man, Moderately Active)

` TDEE = 1,749 × 1.55 = 2,711 calories/day ``

TDEE by Profile

Sedentary Office Worker

Profile	BMR	TDEE
Woman, 60kg, 160cm, 30	1,338	1,606
Man, 75kg, 175cm, 35	1,682	2,018

Active Individual

Profile	BMR	TDEE
Woman, 65kg, 165cm, 25	1,467	2,274
Man, 85kg, 180cm, 28	1,870	2,899

Using TDEE for Your Goals

For Weight Maintenance

Eat approximately your TDEE. Weight stays stable.

For Weight Loss

Create a calorie deficit:

• Mild loss (0.25kg/week): TDEE - 250 calories
• Moderate (0.5kg/week): TDEE - 500 calories
• Aggressive (0.75kg/week): TDEE - 750 calories

Don't go below:

• Women: 1,200 calories minimum
• Men: 1,500 calories minimum

See: How Many Calories to Lose Weight

For Muscle Gain

Create a calorie surplus:

• Lean bulk: TDEE + 200-300 calories
• Standard bulk: TDEE + 300-500 calories
• Aggressive bulk: TDEE + 500+ calories

Pair with proper protein intake and resistance training.

Why TDEE Calculators Can Be Wrong

Common Errors

Overestimating activity level: "Moderately active" doesn't mean gym 2x/week

Not accounting for desk jobs: 8 hours sitting dramatically reduces TDEE

Ignoring NEAT variation: Some people fidget constantly; others don't

One-size-fits-all formulas: Individual metabolism varies 10-15%

How to Find Your True TDEE

Track food intake accurately for 2-4 weeks

Weigh yourself daily (take weekly average)

If weight stable: intake ≈ TDEE

If weight changing: adjust estimate

This gives your actual TDEE, not an estimate.

Factors That Affect TDEE

Muscle Mass

Muscle burns more calories than fat at rest.

• More muscle = higher BMR = higher TDEE
• This is why strength training aids weight management.

Age

TDEE decreases with age:

• Metabolism slows ~2% per decade after 20
• Muscle loss (sarcopenia) accelerates this
• Stay active to minimize decline

Hormones

Thyroid, testosterone, and other hormones affect metabolism:

• Hypothyroidism can reduce BMR significantly
• Consult a doctor if you suspect issues

Diet History

Chronic under-eating can temporarily reduce TDEE (metabolic adaptation):

• Your body becomes more efficient
• Reverse dieting can help restore metabolism

Sleep Quality

Poor sleep:

• Reduces NEAT (you move less)
• Affects hormones regulating appetite
• Can lower TDEE by 5-10%

See: Sleep Calculator Guide

TDEE Breakdown Example

For a moderately active 75kg man with TDEE of 2,500:

Component	Percentage	Calories
BMR	65%	1,625
TEF	10%	250
NEAT	15%	375
Exercise	10%	250
Total	100%	2,500

NEAT: The Secret Weapon

NEAT (non-exercise movement) includes:

• Walking around
• Fidgeting
• Standing vs sitting
• Taking stairs
• Household chores

NEAT can vary by 2,000+ calories/day between individuals!

Boost Your NEAT

• Take phone calls walking
• Standing desk (burns 50+ extra calories/hour)
• Park farther away
• Take stairs always
• Walk meetings when possible

Frequently Asked Questions

How accurate are TDEE calculators?

Within 10-15% for most people. Use as a starting point, then adjust based on real results.

Should I eat back exercise calories?

Partially. Exercise calorie estimates are often inflated. Eat back 50% at most.

Does TDEE change with weight loss?

Yes. As you lose weight, TDEE decreases. Recalculate every 5-10kg lost.

What's the difference between BMR and TDEE?

BMR is just basic functions (at complete rest). TDEE includes all activity—it's your actual daily burn.

Can I increase my metabolism?

Yes:

• Build muscle (long-term)
• Increase NEAT (immediate)
• Eat adequate protein (TEF boost)
• Get good sleep
• Stay active

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