0
Weight Loss
TDEE Calculator
Calculate your total daily energy expenditure (TDEE) and calorie goals!
⚠️ Important: This result is for informational purposes only, not medical or health advice. If you have health concerns, consult a doctor.
Your Daily Calorie Expenditure (TDEE)
Maintenance Calories: 0 kcal/day
0
Muscle Building
Your TDEE value is...
⚠️ Note: This is an estimate. Actual calorie needs vary individually.
🎯 GetFIT App – Easily Reach Your Goals!
Our app automatically tracks your calorie intake and diet, supporting you with personalized goals, delicious recipes, and workout programs to help you reach your target. Recipes, macros, progress tracking – all in one place to make your day simpler and results faster!
Try it free now!
Our app automatically tracks your calorie intake and diet, supporting you with personalized goals, delicious recipes, and workout programs to help you reach your target. Recipes, macros, progress tracking – all in one place to make your day simpler and results faster!
TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure, which includes your basal metabolic rate (BMR) and calorie burn from your activity level. For average adults, TDEE ranges from 1800 to 2500 kcal. Knowing your TDEE is crucial for successful weight loss or muscle building, as it determines how much you need to eat to reach your goal.
Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.
What's the Difference Between BMR, TDEE, and Why Both Matter
BMR is your basal metabolic rate - the calories your body burns just staying alive if you did absolutely nothing all day. TDEE is your total daily energy expenditure, which multiplies your BMR by an activity factor to account for all movement, exercise, and daily activities. If your BMR is 1500 calories, but you work out regularly and have an active job, your TDEE might be 2400 calories. BMR matters for understanding your baseline needs, but TDEE is what you actually use for diet planning since you're never truly at complete rest. The gap between BMR and TDEE shows how much your lifestyle and exercise contribute to total calorie burn. Someone sedentary might only burn 20 percent above BMR, while an athlete burns 70 to 90 percent above BMR.
How Accurate Are TDEE Calculators Compared to Real Measurements
TDEE calculators using standard formulas get you within 10 to 15 percent of your actual expenditure for most people, which is close enough for practical diet planning. The Mifflin-St Jeor equation for BMR is considered the most accurate for general populations. However, calculators can't account for individual metabolic variations, muscle mass differences, genetics, or hormonal factors. Someone with high muscle mass burns more than the calculator predicts, while someone with metabolic adaptation from chronic dieting burns less. The activity multipliers are also estimates - "moderate activity" means different things to different people. The best approach is using a calculator as your starting point, then tracking your actual weight changes over 2 to 3 weeks and adjusting calor ies up or down by 100 to 200 based on results.
Should You Eat at Your TDEE or Below It for Weight Loss
You need to eat below your TDEE to lose weight, creating what's called a calorie deficit. A deficit of 500 calories daily typically results in about 0.5 kg of fat loss per week, since one pound of fat contains roughly 3500 calories. Eating exactly at TDEE maintains your current weight. The size of your deficit depends on how much weight you have to lose and how fast you want to lose it. People with significant weight to lose can handle larger deficits of 500 to 750 calories. Leaner individuals should stick to 300 to 500 calorie deficits to preserve muscle. Going too far below TDEE - like 1000+ calorie deficits - leads to muscle loss, metabolic slowdown, and makes weight regain likely. A moderate deficit you can sustain beats an aggressive deficit you quit after two weeks.
Does Your TDEE Change as You Lose or Gain Weight
Yes, TDEE decreases as you lose weight and increases as you gain weight because there's literally less or more of you to fuel. If you lose 10 kg, your body needs fewer calories for basic functions and movement since you're carrying less mass around. This is why you need to recalculate TDEE every 5 to 10 kg of weight change or when fat loss stalls. Your body also adapts metabolically to prolonged calorie deficits, slightly lowering TDEE beyond what weight loss alone explains - this is adaptive thermogenesis. Building muscle increases TDEE more than gaining fat does, since muscle tissue is more metabolically active. Regular exercise can help maintain higher TDEE even as you lose fat by preserving or building muscle mass. People who strength train while dieting often maintain higher TDEEs than those who only do cardio and diet.
How Do You Figure Out Your Real TDEE Through Tracking
Track your weight and calorie intake for 2 to 3 weeks to calculate your actual TDEE. Weigh yourself daily at the same time under the same conditions, then average each week. Track every single thing you eat and drink as accurately as possible using a food scale and tracking app. If your weight stays exactly the same over three weeks while averaging 2200 calories daily, your TDEE is 2200 calories. If you're losing 0.5 kg per week at 2200 calories, your TDEE is actually 2700 calories since you're in a 500 calorie deficit. If gaining 0.25 kg weekly, your TDEE is 1950 calories since you're in a 250 calorie surplus. This method accounts for all individual factors calculators miss. It requires honest, accurate tracking but gives you personalized numbers that actually work for your body.
How Accurate Are TDEE Calculators Compared to Real Measurements
TDEE calculators using standard formulas get you within 10 to 15 percent of your actual expenditure for most people, which is close enough for practical diet planning. The Mifflin-St Jeor equation for BMR is considered the most accurate for general populations. However, calculators can't account for individual metabolic variations, muscle mass differences, genetics, or hormonal factors. Someone with high muscle mass burns more than the calculator predicts, while someone with metabolic adaptation from chronic dieting burns less. The activity multipliers are also estimates - "moderate activity" means different things to different people. The best approach is using a calculator as your starting point, then tracking your actual weight changes over 2 to 3 weeks and adjusting calor ies up or down by 100 to 200 based on results.
Can You Increase Your TDEE Without Just Exercising More
Yes, through increasing NEAT (non-exercise activity thermogenesis) - all the movement you do outside formal exercise. Taking stairs instead of elevators, walking while talking on the phone, fidgeting, standing instead of sitting, and doing household chores all add up. Some people naturally have high NEAT and burn 300 to 500 more calories daily than sedentary folks without structured exercise. You can consciously increase NEAT by setting step goals, using a standing desk, parking farther away, or doing active hobbies. Building muscle through strength training permanently increases TDEE since muscle burns more calories at rest than fat - though the effect is modest at about 6 calories per pound of muscle daily. Eating enough protein and not over-restricting calories helps preserve metabolic rate. Some people also increase TDEE through cold exposure or eating thermogenic foods, but these effects are small compared to movement and muscle mass.
Try for FREE and transform your body, just like thousands!
You Can Transform Too with Us! Thousands of people worldwide are transforming and achieving their dream bodies with the GetFIT App. Join them and start your transformation today!
Unlock with Free Trial!
.webp)
Get FREE ACCESS to our "90 Day Summer SHRED" Challenge!
Get in Shape Fast! Try our 90-Day Summer Shape Course for FREE! Science-based workout plans, recipes, diet tips, and coaching support await you!
Unlock with Free Trial!
.webp)
Start your Transformation for FREE!
Discover if the GetFIT App is your perfect fit with a FREE 5-day trial! Unlock all premium features, including personalized plans, an AI coach, recipes, workout programs, e-books, and so much more. Start your journey risk-free today!
Click to Get Started
.webp)
Dear User! Unlock your Dream Body Today!
Start your 5-day free trial today! With our Premium Membership, you’ll instantly get access to all the tools and content that support your weight loss, muscle building, and healthy lifestyle goals. Don’t wait, click and try it now!
Click to Get Started
