TDEE Calculator — Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure — how many calories you burn per day — with your BMR and activity level for accurate maintenance calories.
What Is TDEE and Why It's the Most Important Number in Nutrition
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for all sources of energy use: your basal metabolic rate (BMR), the thermic effect of food (digestion), non-exercise activity thermogenesis (NEAT), and intentional exercise. TDEE is your true maintenance calorie level — eat above it and you gain weight; eat below it and you lose weight.
The Four Components of TDEE
| Component | % of TDEE | Description |
|---|---|---|
| BMR (Basal Metabolic Rate) | 60–75% | Calories burned at rest for survival functions |
| TEF (Thermic Effect of Food) | 8–15% | Energy cost of digesting and metabolizing food |
| NEAT (Non-Exercise Activity) | 15–50% | Fidgeting, posture, daily movement (highly variable) |
| EAT (Exercise Activity) | 5–10% | Intentional structured exercise |
NEAT: The Hidden Variable
NEAT is the most overlooked component of TDEE — and the most variable between individuals. Studies show NEAT can differ by up to 2,000 calories/day between two people of similar size. Someone who stands at work, fidgets, takes stairs, and walks during phone calls burns dramatically more than someone who sits all day, even if both do the same gym workout. This explains why "metabolic rate differences" between people are often NEAT differences, not true metabolic differences.
The Problem with Overestimating Activity
The single most common reason diets "stop working" is overestimating the activity multiplier. Someone who goes to the gym 3× per week but sits for 10 hours/day is not "moderately active" — they're closer to "lightly active." Always use a conservative activity estimate and adjust based on 3–4 weeks of actual scale results.
How to Use Your TDEE for Your Goal
- Fat loss: Eat 300–500 calories below TDEE. 500 cal deficit = ~1 lb/week fat loss
- Maintenance: Eat at TDEE. Weight stays stable over time (±2–3 lbs water fluctuation)
- Muscle gain: Eat 200–300 above TDEE (lean bulk). Minimizes fat gain while providing anabolic surplus