TDEE Calculator
Understanding TDEE: How Many Calories You Really Need
What Is TDEE?
Your Total Daily Energy Expenditure (TDEE) represents all calories burned in a day, including:
- Basal Metabolic Rate (BMR): Calories burned at complete rest (60-70% of TDEE)
- Physical Activity: Exercise and daily movement (20-30%)
- Thermic Effect of Food: Energy used to digest meals (~10%)
Why TDEE Matters
For Weight Loss
Eating 15-20% below TDEE creates sustainable fat loss of 1-2lbs/week without metabolic slowdown.
For Muscle Gain
A 10-15% surplus supports muscle growth while minimizing fat gain when combined with strength training.
TDEE Adjustment Factors
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Office job, little exercise |
| Lightly Active | 1.375 | 1-3 light workouts/week |
| Moderately Active | 1.55 | 3-5 moderate workouts |
| Very Active | 1.725 | 6-7 intense workouts |
| Extremely Active | 1.9 | Physical job + daily training |
5 Ways to Boost Your TDEE
- Strength training builds muscle which burns more calories at rest
- NEAT (Non-Exercise Activity Thermogenesis): Walk 8,000+ steps daily
- High-protein diet increases thermic effect by 15-30%
- Caffeine can boost metabolism by 3-11%
- Cold exposure activates brown fat thermogenesis
Did You Know? Muscle tissue burns ~6 calories per pound daily at rest, while fat burns just 2 calories. Gaining 5lbs of muscle increases your BMR by ~30 calories/day.