TDEE Calculator
Determine your Total Daily Energy Expenditure, exact daily calorie burn, BMR, and optimal macronutrient split for fat loss, maintenance, or muscle building.
Daily Macronutrient Splits
| Diet Protocol | Protein | Carbs | Fat |
|---|
Complete Guide to TDEE, Metabolism & Energy Balance
What Constitutes Total Daily Energy Expenditure?
Your TDEE is not just the energy burned during workouts. It is composed of four distinct metabolic components:
- Basal Metabolic Rate (BMR) ~60-70%: Energy expended at rest to maintain involuntary vital life processes (heartbeat, lungs, brain function, cellular turnover).
- Non-Exercise Activity Thermogenesis (NEAT) ~15%: Fidgeting, walking, typing, domestic chores, and maintaining posture.
- Thermic Effect of Food (TEF) ~10%: The caloric cost of chewing, swallowing, digesting, and processing macronutrients (protein has the highest TEF at ~20-30%).
- Exercise Activity Thermogenesis (EAT) ~5-10%: Planned athletic sessions, resistance training, running, and cycling.
The Scientific Formulas Used
Our calculator uses the scientifically validated Mifflin-St Jeor equation, established in 1990 and validated in extensive clinical studies as having the lowest margin of error for non-obese and obese adults alike:
When body fat percentage is supplied, the Katch-McArdle formula is employed: BMR = 370 + (21.6 × Lean Body Mass in kg).
Physical Activity Level (PAL) Multiplier Reference
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.200 | Desk job, minimal daily movement (< 5,000 steps/day) |
| Lightly Active | 1.375 | Light exercise 1-2 days/week, moderate walking |
| Moderately Active | 1.550 | Moderate exercise or sports 3-5 days/week |
| Very Active | 1.725 | Hard training or intense physical activity 6-7 days/week |
| Extra Active | 1.900 | Daily intense athletic training plus physically demanding trade/job |
TDEE Frequently Asked Questions
How many calories should I eat to lose 1 pound per week? ▼
One pound of human fat tissue contains roughly 3,500 kcal of energy. To lose 1 pound per week safely, maintain a deficit of 500 calories below your calculated TDEE each day (500 kcal × 7 = 3,500 kcal).
Will eating below my BMR damage my metabolism? ▼
Chronically eating significantly below your BMR causes adaptive thermogenesis (metabolic slowdown), hormonal downregulation (thyroid and leptin drop), and muscle loss. It is recommended to keep caloric deficits moderate (-200 to -500 calories below TDEE) and never consume less than 1,200 kcal/day for women or 1,500 kcal/day for men without direct medical supervision.
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