A TDEE (Total Daily Energy Expenditure) calculator helps you estimate how many calories you burn in a day. This can be useful when planning meals, tracking weight, or simply deciding if that extra snack fits your daily goal 😊. In this article, you'll learn what TDEE is, how it’s calculated, and how to use it to support your health goals.

What is Total Daily Energy Expenditure (TDEE)?

TDEE is the total amount of energy your body uses in a typical day. It varies from day to day based on several factors and includes all the energy burned through:

• Basal Metabolic Rate (BMR): The energy your body needs just to function (like breathing and keeping warm). BMR depends on factors such as age, sex, height, weight, lean body mass, and fat mass, and usually makes up 45–70% of your TDEE.
• Thermic Effect of Food (TEF): The energy used to digest and process food, accounting for about 10% of your daily calorie intake.
• Physical Activity: Includes all movements, from exercise to walking and cleaning. It's the second-largest part of TDEE.
• Physiological Conditions: Things like pregnancy, growth, or breastfeeding also affect your total energy use.

How is TDEE Measured?

There are several ways to measure TDEE, including:

• Doubly labeled water technique (DLW)
• Direct and indirect calorimetry
• Accelerometers and heart rate monitors
• Pedometers
• Self-reports or activity diaries

However, many of these methods require professional equipment. That’s why we created a TDEE calculator that uses basic personal info to estimate your daily energy needs.

TDEE Formula

TDEE is commonly estimated by calculating your Basal Metabolic Rate (BMR) and multiplying it by a Physical Activity Level (PAL) factor. Several formulas exist to estimate BMR:

• Mifflin-St Jeor: Popular and widely recommended.
• Harris-Benedict: Original and revised versions.
• Katch-McArdle: Ideal for those with known body composition.
• Schofield: Used by the World Health Organization (WHO).

To estimate your total calorie needs, multiply your BMR by a PAL value that reflects your lifestyle:

• 1.2 – Sedentary (little or no exercise)
• 1.375 – Light activity (1–2 days/week)
• 1.55 – Moderate activity (2–3 days/week)
• 1.725 – High activity (4–5 days/week)
• 1.9 – Very active (daily hard exercise or physical job)
• 2.4 – Professional athlete level

Example: Using the TDEE Calculator

Let’s calculate the TDEE for a 35-year-old woman who is 170 cm tall, weighs 65 kg, and exercises lightly (PAL = 1.375).

Using the Mifflin-St Jeor formula:
BMR = 10 × 65 + 6.25 × 170 – 5 × 35 – 161
BMR = 650 + 1062.5 – 175 – 161 = 1376.5 kcal/day

TDEE = BMR × PAL = 1376.5 × 1.375 = 1893 kcal/day

Breaking Down TDEE

In this example, the TDEE of 1893 kcal/day is composed of:

• BMR: 1376.5 kcal/day (about 73% of total energy)
• TEF (Thermic Effect of Food): Estimated at 10% → 189 kcal/day
• Activity Energy: TDEE – BMR – TEF = 327.5 kcal/day (~17%)

I Know My TDEE – What’s Next?

Now that you know how many calories your body burns daily, you can use that information to:

• Maintain your current weight by eating around your TDEE.
• Lose weight by creating a calorie deficit (eat fewer calories).
• Gain weight by creating a calorie surplus (eat more calories).

To take the next step, explore tools like calorie trackers, meal planners, and weight goal calculators to guide your journey.