TDEE Calculator
Calculate your Total Daily Energy Expenditure and find your optimal calorie intake.
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Understanding TDEE (Total Daily Energy Expenditure)
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
How is TDEE Calculated?
Our calculator uses three of the most accurate formulas available:
- Mifflin-St Jeor Equation: The most reliable formula for modern lifestyles.
- Harris-Benedict Equation: The original formula created in 1919, revised in 1984.
- Katch-McArdle Formula: The most accurate if you know your body fat percentage, as it calculates based on lean body mass.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to keep you alive (breathing, pumping blood, etc.). TDEE includes your BMR plus the calories you burn through daily movement and exercise.
How many calories should I eat to lose weight?
To lose weight, you need to consume fewer calories than your TDEE. A common and safe deficit is 500 calories per day, which typically results in about 0.5kg (1 lb) of weight loss per week.
Should I eat my TDEE on rest days?
Your TDEE already averages out your activity level over the week. If you selected the correct activity level, you can eat the same amount every day, regardless of whether it's a training day or a rest day.