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).
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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
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What should you count for your carb intake, carbs or net carbs
Hi Laurie, I always advise my clients to track total carbs. Net carb calculations aren’t always accurate or available and it isn’t just a matter of subtracting the fiber amount.
Hi, I am 23 years old, my body fat is 32%, weighing 160 lbs and I am 5ft 6. I have started to go gym 5 days a week doing intense exercises. (25 minutes of treadmill running, full body work outs three times a week and upper body two times a week. two rest days.) TDEE calculator says my maintenance is 2462 Calories, what would be my next steps to see what my macro intake should be. I was using the Body Recomposition Calculator but was unsure of my Calories Burned During Exercise. I was currently planning on taking 2400 to 2700 calories a day. Could you help me please?
Hi Thomas, you should have a set on your rest days and a different set on your workout days since your energy needs are different. If you want to estimate your exercise calorie burn see my calculator here: Calories Burned Calculator if you need more help, I can do the calculations for you as part of my Macro Solution Program here: The Macro Solution
I did the TDEE- 32 yr old, female, 5’6, moderately active HIIT workouts 4-5x a week, guessed my BMI to be about 25% (might be wrong) and I’m looking to build lean muscle mass & lose fat. My TDEE is 2,194 & my deficit says 1,755…should I add 10% instead because I want to build muscle?
Hi Kayla, If you have more than 10 pounds of fat to lose you should keep your deficit at 20% otherwise the fat loss will be really slow. You also want to eat less on days you don’t workout out since your energy needs are different on those days.
HI, I am 49 year old female 5’2 and 198 lbs. I have tried almost everything, but what I can’t seem to get is an accurate calorie count. I did low carb and high protein for months and it worked until it didn’t. I started working out 5x a week and increased my calorie intake from 1200 to 1600 according to my fitness pal. That wasn’t working. I dropped my calories to 1500, and that hasn’t worked either. I’m not sure if I am eating too much or too little. I do strength training 3x a week (30 minutes) and cardio 2x a week (40 minutes). Any suggestions would be helpful.
Hi Darlene, Thanks for reaching out. It seems like things aren’t dialed in quite right. If you have more than 50 pounds of fat tissue, this skews calculations and has to be accounted for. I’m happy to do your calculations for you. See here: The Macro Solution
Hi so iv pretty much always been dieting my adult life and I’m now 52 Year old female 5ft 3in 178# iv beendoing a lot of reading on weights and macros every calculator iv tried says I should be eating 1500 cal to lose weight but I eat around 1300 cal and don’t lose so I’m nervous to eat even more iv also been using 8 to 10 pound weights just following youtube videos I definitely feel stronger but no weight loss I fluctuated between 175 was my lowest back up to 178 did I ruin my metabolism from always dieting ?
Hi Annmarie, You can slow down your metabolism by eating too little over a long period of time especially when this is combined with exercise. Start increasing things gradually on your weight lifting days, perhaps 1400 for the next 2 weeks and then go up to 1500 after that. It won’t fix overnight, so be patient with the process. You do need to eat more so I’m glad you are starting on that path.
Hi! Thank you for all the great info on this site. Question: How would one consider their activity level for TEE calculations? I have a desk job 40 hours a week and a bit of a commute both ways with a sedentary evening after work. But I do moderate to high intensity Bootcamp style group gym workouts (think body weight, hand weights, cardio, HIIT) 3 times a week and a short hike about once a week. I’m not sure what to figure my activity level and how it affects my TEE.
Hi Roseanne, You would have two different TDEEs one for workout days and another for your sedentary days.
Hi hope your well please do my calculations I’m female 35 years old 5 foot 5 and 180 pounds I’ve a holiday in 8 weeks and trying to lose lots of weight.
I’ll workout 3 days per week doing weights and walk 2 days a hour with two days rest please do mine its coming off very slow and I wanna make sure its correct can u also tell me if i plateau what will I drop 2 THANKS
Hi Michelle, Sure that option is here with the Ultimate option. The Macro Solution I’ll calculate things for both your rest days and your exercise days.
Hi I did my calculations my TDEE is 2268. I’m 5’6 172 lb female. My BMR is 1700 it says I need to consume to lose weight. I work out daily strength training or cardio.. I’m not losing anything been at it for 60 days. Did lose a couple inches. But can u explain why I’m not lost weight. It just all confuses me! Thank you’
Hi Kim, Formulas and estimations are based on averages and some people are “outliers” of those averages so you probably have to eat less than what the calculations say in order to lose. I’d be happy to have a look at your stats and make some custom calculations for you. I work with all kinds of clients and have a lot of experience dialing things in for folks. It’s the “Ultimate” option here : The Macro Solution
Hi! I’m 5’1, and 44 kg- but I have way too much fat around my belly and thighs. How I do I lose it? My TDEE is barely 1500 kcal and I’d have to go below 1,200. Also if I lost muscle and water weight then I’d be classed as underweight. How do I lose just the fat?
Hi Kaia, Since you have just a small amount of fat to lose, I’d recommend focusing on body recomposition. Establish a small deficit of about 10% in conjunction with some strength training to add more muscle density. I can help with all your calculations if you need it.
Hi! I need help! I’m 5’5 134 lbs, I got into a motercycle accident and was on bed rest for 2 months and gained over 15lbs. I just got back into the gym. I got 6 days out of the week, how much protein and how many calories should I be eating to just loose fat?
Hi Miana, thanks for reaching out and I’m so glad you’re back on your feet again. My Macro calculator would be a better tool for that. Macro Calculator
HI Ted, I am 98kg and 165cm. I am trying to lose weight after a long injury. My current BMR is 1,490cal. If i workout 5 times a week mostly strength training and cardio. Will consuming 1,700-1,800 be enough to workout and lose weight? What calorie intake amount will be sufficient to fuel my workouts and allow me to lose weight?
Hi Rhea, So sorry to hear about your injury but glad you are recovering and getting back on track towards a healthy lifestyle. You can use my macro calculator here that will give you a good estimate, but if you want a more fine-tuned estimate based on all your stats and lifestyle factors, I can do the calculations for you here:
Hi Ted, I am 175 lbs female with a height of 5’5″ Ft . I am overweight. I am trying to loose 25 lbs before the end of the year. I work out 6 days a week. I do 30 minutes of cardio a day. Six days a week with a rest day. During my 6 days of working, I work out focus on either upper body muscle or lower body muscles. I never do full body workouts. I focus upper body one day and the next day I focus on lower body. What should be my daily calorie intake be, when my BMR is 2386 Kcal a day.
Hi Jonesy, Thanks for stopping by. I don’t think your BMR is 2386 given your stats. Where are you getting that number? BMR is basically the energy it takes to keep your vital processes going so think of it as heart/brain/lungs. You can have a look at my macro calculator and set it for weight loss here: Macro Calculator for Accurate Daily Macronutrients and Calories or if you want me to calculate things for you as precise as possible check out my nutritional coaching services here: Personalized Macros Coaching
My weight is 161lb, I’m 5’7″, I lift 4 days per week with 30 mins of cardio after lifting. Then 2 days of only cardio, and 1 rest day. All the activity should be counted as moderate activity for my TDEE? right? or is that very active? trying to find the right calorie intake, my goal is trying to lose fat while gaining lean muscle, which I find it incredibly hard!
Hi Mike, Sometimes multiple macro sets are more suitable if your energy expenditure varies. You definitely should have a rest day set. You can use my MET calculator to assess your calorie burn for those exercise days to see where it fits. Calories Burned and Activity Calculator
thank you. good article!
You’re welcome, Glad you found it helpful.
I’m doing 36:12 fast w/ 2 meals a day on the 4 days out to the week the eat. My BMR calorie intake to lose weight is around 1721. Which has me at a 12,047 weekly calorie intake. I plan on dividing that by 4 and by 2 which gave me a daily calorie intake of 3012. This give the fuel I need to sustain me through my workouts on my fasted days
Hi Tj, Why are you doing that? Besides, your body works on a 24-hour energy cycle, not a weekly one. Why not just eat a reduced amount each day that fuels your body but allows room for fat loss?