TDEE Calculator
Calculate your Total Daily Energy Expenditure—the total calories you burn each day including all activity. Essential for weight management and fitness goals.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate (BMR), physical activity, digestion, and non-exercise activity thermogenesis (NEAT).
TDEE Components:
- • BMR (60-75%): Calories burned at rest for basic functions (heartbeat, breathing, cellular processes)
- • Exercise Activity (15-30%): Planned workouts and training (resistance training, cardio, sports)
- • NEAT (15-30%): Daily movement like walking, fidgeting, standing. Can vary 300-500 calories/day!
- • Thermic Effect of Food (10%): Energy to digest food (protein 25-30%, carbs 5-10%, fat 0-3%)
How TDEE Changes with Age:
TDEE decreases 5-10% per decade after age 40 due to muscle loss (sarcopenia), reduced physical activity, and hormonal changes. Women experience steeper decline during perimenopause/menopause.
Good News: 80% of metabolic decline is reversible with resistance training + adequate protein. Each pound of muscle gained increases resting metabolic rate ~50 calories/day.
Most people overestimate activity level. If you sit most of the day, you're sedentary even with 3x/week gym sessions.
Desk job + 2-3 light workouts/week (walking, light yoga, recreational activities)
Resistance training 3-4x/week + moderate cardio, OR active job with regular movement
Daily intense training (athletes, very active job + daily workouts)
Construction worker + 2-hour gym sessions, competitive athletes in heavy training
⚠️ Most Common Mistake:
People overestimate activity level by 1-2 categories. If unsure, choose lower multiplier and track weight for 2-3 weeks. Adjust based on results. Start conservative—easier to add calories than subtract.
Weight Loss (Fat Loss)
Calorie Target: TDEE - 500-750 calories/day (1-1.5 lbs/week loss)
Critical: Do NOT exceed 750 cal/day deficit unless very obese and medically supervised. Larger deficits cause muscle loss, metabolic adaptation, hormonal disruption.
Essential Fat Loss Rules:
- • Protein 1.2-1.6g/kg body weight (preserve muscle during deficit)
- • Resistance training 3-4x/week (prevents muscle loss)
- • Sleep 7-9 hours (poor sleep = lose muscle, not fat)
- • Track weekly average weight (daily fluctuates ±2-5 lbs from water/food)
Weight Maintenance
Calorie Target: TDEE (your calculated maintenance calories)
Monitor weight weekly. If trending up/down less than 2 lbs over 2-3 weeks, adjust calories by 100-200/day. TDEE estimates are starting points—individual metabolism varies.
Muscle Gain (Lean Bulk)
Calorie Target: TDEE + 200-300 calories/day (0.5-1 lb/week gain)
Larger surpluses (500+ cal) lead to excessive fat gain. Optimal muscle gain is ~2-4 lbs/month for men, 1-2 lbs/month for women. Faster gain = mostly fat.
Muscle Gain Requirements:
- • Progressive resistance training 3-4x/week (MUST progressively overload)
- • Protein 1.6-2.0g/kg (higher end during surplus for muscle protein synthesis)
- • Patience (natural muscle gain is slow—0.5-2 lbs/month realistic)
- • Track body composition (DEXA, measurements) not just scale weight
NEAT (Non-Exercise Activity Thermogenesis) accounts for 15-30% of TDEE but can vary 300-500 calories/day between individuals. NEAT declines dramatically with age and sedentary lifestyle.
Strategies to Increase NEAT (Extra 200-400 cal/day):
- • Target 7,500-10,000 steps daily (use fitness tracker for accountability)
- • Standing desk or desk treadmill (burns 50-100 extra cal/hour vs sitting)
- • Take stairs instead of elevator
- • Walk during phone calls and meetings
- • Park farther away from destinations
- • Fidgeting, pacing, frequent position changes (seriously—fidgeters burn 100-300 extra cal/day)
- • Active hobbies: gardening, playing with kids, dancing, hiking
Research: Levine et al. 2005 found obese individuals sat 2.5 hours/day more than lean individuals, burning 350 fewer calories from NEAT alone—equivalent to running 3-4 miles daily!
TDEE is not static. Your metabolism adapts to calorie intake over weeks/months. This is why plateaus happen and why rapid weight loss often leads to regain.
During Calorie Deficit (Weight Loss):
- • BMR decreases 5-15% beyond what's expected from weight loss (metabolic adaptation)
- • NEAT spontaneously decreases (less fidgeting, movement, energy)
- • Exercise becomes harder (fatigue, reduced performance)
- • Hunger hormones increase (ghrelin ↑, leptin ↓)
- • Total effect: TDEE can drop 200-500 cal/day beyond weight loss alone
Solution: Diet breaks. Every 8-12 weeks, return to maintenance calories for 2-4 weeks to reverse metabolic adaptation partially.
During Calorie Surplus (Weight Gain):
- • BMR increases slightly (more body mass to maintain)
- • NEAT increases spontaneously (fidgeting, movement, heat production)
- • Some people have high adaptive thermogenesis ("hardgainer" phenotype)—burn extra calories as heat
Key Takeaway:
TDEE calculators give estimates. YOUR actual TDEE requires tracking weight and adjusting. Monitor weekly average weight for 2-3 weeks, then adjust calories ±10-15% based on results. Trust the data, not the calculator.
✗ Overestimating Activity Level
3x/week gym + desk job = Lightly Active (1.375), NOT Moderately Active (1.55). Be conservative.
✗ Treating TDEE as Absolute Truth
Calculators estimate ±200-400 cal. Individual metabolism varies. Use TDEE as starting point, adjust based on 2-3 weeks data.
✗ Ignoring Metabolic Adaptation
TDEE drops during sustained calorie deficit. What worked month 1 may not work month 3. Recalculate as weight changes.
✗ Not Tracking Food Accurately
Eyeballing portions underestimates intake 30-50%. Use food scale for 2-3 weeks to calibrate portions. Common culprits: cooking oils, nut butters, cheese, sauces.
✗ Excessive Deficit (more than 750-1000 cal/day)
Causes muscle loss, metabolic adaptation, hormonal disruption, nutrient deficiencies. Slower fat loss is MORE sustainable.
Ages 20-30: Peak Metabolism
Highest TDEE. Muscle mass at peak. Recovery excellent. Can tolerate higher training volumes and aggressive fat loss phases. Establish resistance training habit NOW—pays dividends for decades.
Ages 30-40: Early Decline Begins
TDEE decreases 2-5% due to gradual muscle loss and reduced activity. Preventable with resistance training 3-4x/week + protein 1.2-1.6g/kg. Start baseline biomarker testing.
Ages 40-60: Critical Intervention Window
TDEE decreases 5-10% per decade. Muscle loss accelerates (sarcopenia). Hormonal changes (perimenopause/menopause for women, testosterone decline for men).
Key Actions: Resistance training non-negotiable. Protein 1.4-1.6g/kg minimum. Consider HRT/TRT if symptomatic and within guidelines. DEXA scan to track body composition. Intervention at 45 prevents crisis at 65.
Ages 60+: Maintenance & Quality of Life
TDEE 200-400 cal/day lower than peak. Muscle mass, strength, mobility determine quality of life more than weight. Resistance training prevents frailty, falls, loss of independence. Protein needs HIGHER (1.2-1.6g/kg minimum).
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Medical Disclaimer
TDEE calculations provide estimates. Individual metabolism, genetics, and health conditions affect actual calorie needs. Consult healthcare providers for personalized advice.