TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate, physical activity, and the thermic effect of food.

How is BMR calculated?

BMR is typically calculated using the Mifflin-St Jeor equation: For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161.

What percentage of TDEE is BMR?

BMR typically accounts for 60-70% of your total daily energy expenditure, making it the largest component of calorie burn.

How Many Calories You Burn Every Day | TDEE Calculator Guide

Calculate Your TDEE

Gender

Male Female

Age (years)

Weight

Height

Activity Level

Sedentary

Little or no exercise

×1.2

Light

1-3 days/week

×1.375

Moderate

3-5 days/week

×1.55

Very Active

6-7 days/week

×1.725

Extreme

Physical job

×1.9

Total Daily Energy Expenditure

calories/day

Basal Metabolic Rate

calories/day

Your Calorie Goals

Weight Loss

Mild (0.5 lb/week) 0

Moderate (1 lb/week) 0

Maintenance

Maintain weight 0

Weight Gain

Mild (0.5 lb/week) 0

Moderate (1 lb/week) 0

Zigzag Calorie Cycling

Alternating calorie intake to prevent metabolic adaptation

Schedule 1: 2 High Days

Day	Calories
Monday	-
Tuesday	-
Wednesday	-
Thursday	-
Friday	-
Saturday	-
Sunday	-

Schedule 2: Gradual Variation

Day	Calories
Monday	-
Tuesday	-
Wednesday	-
Thursday	-
Friday	-
Saturday	-
Sunday	-

What Is TDEE?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day. It includes your Basal Metabolic Rate (BMR) multiplied by an activity factor that represents your daily activity level.

60-70%

Basal Metabolic Rate

15-30%

Physical Activity

10%

Thermic Effect of Food

Your BMR represents the calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. Even if you stayed in bed all day, your body would still burn these calories.

How BMR Is Calculated

We use the Mifflin-St Jeor equation, the most accurate formula for calculating BMR:

For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Your TDEE is then calculated by multiplying your BMR by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (extremely active).

Factors That Affect Your Calorie Burn

Age

Metabolism naturally slows with age, decreasing approximately 1-2% per decade after age 20 due to loss of muscle mass and hormonal changes.

Body Composition

Muscle tissue burns more calories at rest than fat tissue. People with more lean muscle mass have higher metabolic rates.

Genetics & Hormones

Genetic factors can influence metabolic rate by 20-30%. Thyroid function and other hormones also significantly impact metabolism.

Sleep & Stress

Poor sleep can decrease BMR by 5-20% and increase hunger hormones. Chronic stress affects cortisol levels, impacting calorie burn.

How to Use Your TDEE

For Weight Loss: Consume 300-500 calories below your TDEE for sustainable fat loss of 0.5-1 lb per week.

For Maintenance: Consume calories equal to your TDEE to maintain your current weight.

For Weight Gain: Consume 250-500 calories above your TDEE for gradual muscle gain of 0.5-1 lb per week.

Remember, these are estimates. Track your weight over 2-3 weeks and adjust your calories based on real-world results. Your actual TDEE may vary by 10-15% from calculated values.

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