TDEE Calculator
Use this TDEE calculator to quickly find your Total Daily Energy Expenditure (daily calorie needs).
Why is TDEE important?
Your TDEE (Total Daily Energy Expenditure) tells you exactly how much you need to eat daily to maintain weight.
- Eat more than this, and you will gain weight.
- Eat less, and you will lose weight
This is called a calorie deficit – calculate it here.
Is TDEE and BMR the same?
No, they are not.
Every day your body burns a specific number of calories just by existing. This is known as your Basal Metabolic Rate or BMR.
BMR is based on your weight, height, and age but does not include daily activity or exercise.
TDEE is effectively your BMR + extra exercise or activity.
TDEE and BMR are not the same, and as most people do more than lie in bed each day, TDEE is a more helpful tool.
Should I eat my TDEE to lose weight?
No. Your TDEE shows you your daily maintenance calories. If you eat your TDEE, you will stay the same weight.
How do you calculate TDEE for weight loss?
You lose weight by having a calorie deficit.
A calorie deficit means eating less than your body needs to maintain itself.
Ever had more bills than you had money? You had a financial deficit.
A calorie deficit is consuming less energy than you need to stay the same weight.
TDEE Weight Loss Example
Let’s say your BMR is 1,700 calories per day. With some physical activity, you end up with a TDEE of 2300 calories.
To lose weight, you should consume around 1,840 calories per day.
How much should I subtract from TDEE?
After working with hundreds of successful clients, we’ve found a deficit of 20% from your TDEE is optimum.
You can also achieve a deficit by burning more calories through exercise.
Every effective diet, whether high fat, low fat, high carb, or low carb, uses a calorie deficit to achieve weight loss.
Why shouldn’t I subtract more calories?
Technically you could eat nothing all day and achieve weight loss through having a calorie deficit.
Many well-publicized crash diets put you into a severe caloric deficit. They result in short-term weight loss but will damage your metabolism.
Reducing your calories by more than 20% may lead to loss of muscle. This is not desirable as muscle helps burn additional calories.
How long does it take to see results from a deficit?
There are 3500 calories in a pound of fat, so with a 20% calorie deficit, most people will lose about a pound a week.
Your body can become conditioned to repeated exercise affecting your calorie intake and TDEE.
So switch things up from time to time! Change exercise routines, intensity, and duration.
How to get results with TDEE and a calorie deficit
Macro counting is a great way to hit your daily calorie target. You lose weight healthily and sustainably.
Counting macros (and flexible dieting) is non-restrictive. It means you still eat your favorite foods – provided they fit within your TDEE and macro goals.
You could eat unhealthy foods and still achieve weight loss. – as demonstrated by the 27-pound weight loss of Dr. Mark Haub.
However, loading your diet with fresh veggies, fruits, nuts, seeds, and lean meats is best. This way, you can feel awesome AND achieve weight loss.
TDEE FAQs
Does it matter what I eat if I count calories?
Yes and no.
You could eat nothing but snack cakes or pizza and still lose weight – if you maintain a calorie deficit.
However, for healthy body composition, a balanced diet is recommended.
Tracking macros will ensure you get enough of each macronutrient and meet micronutrient needs.
Does TDEE include exercise?
Yes, the TDEE is your total daily energy expenditure, so it must include all the movement you do in 24 hours.
Even non-exercisers are still doing activities around the house – eating, showering, running errands, etc.
Don’t confuse TDEE with Resting Energy Expenditure (REE) or (Basal Metabolic Rate) BMR. These two represent your energy expenditure if you lay in bed all day and did absolutely nothing.
How do I measure my TDEE and calorie intake?
Use the calculator above. It uses the most common variables.
If you want a genuinely accurate TDEE – talk to a coach.
Totaling your calories for the day is usually done with a macro tracking app.
How often should I recalculate my TDEE?
It would be best if you recalculated your TDEE as you lost weight. Do this every 6-8 weeks.
How do I use TDEE to gain muscle?
Once you’ve calculated your TDEE in the calculator above, add 10% to the calorie amount. The new calorie amount gives you a good starting point for weight gain.
If you still aren’t gaining, move this to a 20% surplus (use the macro calculator).
Accelerate Your Diet and Fitness Goals with My Macro Solution System
Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!
MACRO COUNTING
- 130 page step-by-step guide.
- Achieve fat loss without starvation.
- Individually tailored to your body composition.
References
- Rising, R., Harper, I. T., Fontvielle, A. M., Ferraro, R. T., Spraul, M., & Ravussin, E. (1994). Determinants of total daily energy expenditure: variability in physical activity. The American journal of clinical nutrition, 59(4), 800-804. study link
- Schulz, L. O., & Schoeller, D. A. (1994). A compilation of total daily energy expenditures and body weights in healthy adults. The American journal of clinical nutrition, 60(5), 676-681. study link
450 Comments
Calorie Deficit Calculator
Body Recomposition Calculator
Macro Calculator
Calories Burned Calculator
Keto Macro Calculator
I am 51, 171 lbs 5’7’ i was 33 when I lost pregnancy weight of 20 lbs in 2 years dieting and jogging. But now I am 51 and it’s been a yo-yo I really want to lose another 20 lbs again but it’s so tough although I am at the gym 1 hr I tend to snack a lot than have good meals. How can I lost weight again and keep stable? Can I do 1300 calories daily and work out 45 mins?
Hi Geetah, 1300 calories is too low for your workout days and even rest days since you’re 5’7″ Go with what my calculator says for light exercise on exercise days and sedentary of your rest days.
So I am 56 and it says my total calories a day is 3090, but I am on a betta blocker due to a heart problem. I have started walking again, seeing a massage therapist to work on the knee, and spreading out my walking to two walks 2 to 3 miles each walk. I am eating, typically 1100 calories a day, but the weight is slow to come off. Will it just take longer?
PS I took time off to let the inflammation in the knee subside. I am not taking multi vitamins, joint formula vitamin, and iron. Suggestions?
Hi Steve, While it might seem logical that If you’re eating that little, weight loss should be fast but you’re actually making your calorie deficit too severe which will slow your metabolic rate. I don’t know your stats but it seems like you shouldn’t be eating fewer than 1800 calories. I would guess that this calculator is skewing your maintenance TDEE a tad because of fat tissue weight. I’d be happy to calculate everything for you so you can do this in a safe and healthy way. See my coaching options here: Personalized Macros Coaching
Hi,
I have a question about how i should be measuring my exercise. I do weight training 3 days a week, cardio the other 3 with one rest day. I do weights for about 45-50 minutes while i do cardio for 30. I also like to train my abs for around 10 minutes after each session. Would this be considered light or moderate exercise? There are so many different answers out there and i’d really appreciate your perspective! Thanks.
Hi Eleanor, You should calculate your calorie burn which will then give you an idea of where it fits. Here’s a good tool to use: Calories Burned and Activity Calculator
Do you know how we should adjust this if breastfeeding?
Hi Allie, I sure do. Here’s my article that explains it: TDEE and Macro Calculations for Pregnant or BreastFeeding Women
Doest the 500 less calories still work on someone who’s had weight loss surgery
Hi Mary May, That rule isn’t good for everyone. A safer approach is to deduct 20%.
Hi, sorry asking the question again as I forgot to include some information. I’m 20, female, 5 ft 6 and 280lbs, and i have PCOS which I heard makes things more difficult/complicated when losing weight, it says my TDEE is 2460 as I’m sedentary, so should I be eating roughly 1900 calories to lose weight? and on days when i do 30-45 mins of cardio exercise, should my calorie intake go up? If so, by how much roughly?
Thanks for adding that. One problem is that your fat tissue weight is skewing the calculation since you have more than 40 pounds. It would be helpful if you have your macros calculated by a professional such as myself. 1900 would still be too high.
Hi, i’m 20, female and it says my TDEE is 2460, so should i be eating roughly 1900 cal a day to lose some weight?
Hi Ellie, head over to my macro calculator which will establish your safe deficit. Make sure you calculate a set to use on rest days and a separate set to use for exercise days. Flexible Dieting Macro Calculator
I’m 56, 285, 6 foot. my bmr is 3600 I’m consuming 1950 daily. I count my calories will I loose weight?
Hi James, You should lose weight around 1950 calories, yes. Your Basal Metabolic Rate wouldn’t be 3600 though. Not sure where you got that number? If you have a lot of fat tissue, this will skew traditional calculations higher. Fat tissue has a very low metabolic activity.
Hii, i’m 17 old female student , 160cm tall and i weigh 60kg. My tdee said i need to eat 1625cal a day, currently i’m starting a diet to lose some weight ( 1000cal a day and sometimes less then it) . I don’t know if that right or no so can i get some advices and how much i should eat in order to lose one kg (2pounds) a week?
Hi Salma, That deficit is too severe and not healthy. Eat just 20% fewer calories. You can look at my macro calculator for more specific guidelines.
Hi Ted,
I am a 40 year old woman, 5’3”, 212 lbs, 30 lb weight gain from chemo unfortunately. I would like to start losing weight, my TDEE is 1923 that is without any exercise but my goal is to do 10000 steps per day so should I be consuming 1423 calories per day?
Hi Tanya, That’s a good place to start on days you don’t exercise. On days you get 10k steps you’d want to add 150-200 calories.
Hi I have just been told my TDEE is 2246 so to lose weight, which I do want to I need to take of 500 calories from 2246. Is this right.
Hi Sarah, It’s actually better to deduct 20%. You can use my macro calculator which will do it for you. Are you athletic? 2246 seems on the high side for a female so either you have a big exercise energy expenditure or you have a lot of excess fat tissue weight that’s skewing the calculation.
I’m a 26-year-old female, 5’1 tall. I’ve been lifting weights six days a week and doing cardio two days a week for three months and I’ve gone from 115 pounds to 125 pounds in that time, most of which seems to be fat rather than muscle. I’m eating between 1950-2150 calories a day (and between 90-110 g of protein). This calculator says my TDEE is 1931 calories, which would mean I’m eating the exact right number of calories for a clean bulk (50-200 calories a day over my TDEE). My goal is to gain muscle without gaining too much fat, but I’ve still gained noticeable inches around my waist and elsewhere. Am I eating too many calories, or is it normal to gain this much fat with weight lifting?
Hi Jessica, Calculators can give you an estimation but in practice, you have to be evaluating progress and making adjustments. Since you are gaining fat and muscle you would want to cut back. Every two weeks should be an evaluation based on your weight body fat percentage and measurements. Then you can increase or decrease depending on what the data is showing. Up until this point, you’ve just been eating a specified amount and hoping for the best which often leads to fat gain. Try to be more scientific in your approach.