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Total Daily Energy Expenditure Calculator Sedentary Light Active V.Active 2,800 kcal Daily Energy Need Multiplier Sedentary 1.2x Light 1.375x Moderate 1.55x Active 1.725x V.Active 1.9x

TDEE Calculator

Calculate your Total Daily Energy Expenditure.

This tool is for informational purposes only. Consult a qualified healthcare professional for medical advice.

Total Daily Energy Expenditure Explained

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day. It combines your Basal Metabolic Rate (BMR) with the energy used for physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT).

Components of TDEE

TDEE consists of four main components: BMR (60-75%), physical activity (15-30%), the thermic effect of food (about 10%), and NEAT (variable). Understanding these components helps you identify where you can make the most impact on your energy balance.

Activity Multipliers

Your activity level significantly affects TDEE. Sedentary individuals (desk job, little exercise) multiply BMR by 1.2, while extremely active people (physical job plus intense training) multiply by 1.9. Choosing the right activity level is crucial for accurate results.

Using TDEE for Goals

Once you know your TDEE, you can adjust your calorie intake accordingly. For weight loss, aim for a 500-calorie deficit. For muscle gain, a 250-500 calorie surplus is recommended. Track your progress and adjust every 2-4 weeks based on actual results.

Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure — the total calories you burn in a day including all activities.
Eat 500-750 calories below your TDEE for steady weight loss of 0.5-0.75 kg per week.
No. TDEE varies based on daily activity, exercise intensity, sleep quality, and other factors. Use your average.
Be honest about your typical week. Most people overestimate their activity level. When in doubt, choose one level lower.
Recalculate every 5-10 kg of weight change or every 8-12 weeks during a weight management program.
Yes. TDEE accounts for all calories burned including exercise, daily activities, and resting metabolism.
Factors like age, lower muscle mass, genetics, or overestimating activity level can result in lower TDEE.
Building muscle, increasing daily movement (NEAT), and exercising more frequently can all increase your TDEE.
Non-Exercise Activity Thermogenesis includes calories from fidgeting, walking, standing, and other daily movements beyond formal exercise.
TDEE is naturally lower on rest days. Some people reduce intake slightly, but it is not strictly necessary.

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