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
Hi, I am 27 & I weight 95 pounds. I am trying to gain weight. It says my TDEE is 2000 calories. How much will I have to eat past this to gain weight?
Hi Amy, Head over to my macro calculator and select “gain”. Flexible Dieting Macro Calculator
I’m a bit confused. My BMR is 1992 and my TDEE is 2089. And also get a whole different calorie number when I calculate my macros. Which one do I go by?
Hi Victoria, I don’t know all your stats but I’m pretty certain your BMR isn’t 1992. If you have a lot of weight to lose, this will skew all calculations. BMR, REE, and TDEE. Fat tissue isn’t very metabolically active.
Hi Ted. I’m a 48 year old female with MS in a wheelchair. I’m not very active but my TDEE is 1466 calories. I’ve gone from 170 lbs to 130 lbs in 9 months. I’ve had some muscle atrophy and I’ve got a large belly (which I want to loose). I’ve lost weight on a high protein diet, low calorie diet. I need a hard reset. Thank you.
Hi Justine, Great job on your efforts so far and it does seem like you need to moderate things a tad and eat a more nutritionally balanced diet as well as a less severe calorie deficit. This calculator is a good way to get started but do reach out if you feel you’d benefit from more personalized help.
Hey I’m 18 258 pounds 6’1, I’m looking to start losing weight and hopefully getting abs in the future. I have a decent amount of muscle mass but a lot of stomach and upper chest fat. Any advice and what’s the fastest way. Ty
Hey Sam, The best way is the slow and steady way. It can be tempting to drastically cut calories or eliminate entire macro groups, but the most sustainable way is to reduce your food consumption sensibly and in a balanced manner. Head over to my macro calculator and do your weight loss calculations. Use the default “lose” setting which will deduct 20% for safe and steady weight loss that won’t sacrifice your muscle tissue. Flexible Dieting Macro Calculator
I am 26yr old 5.10 height currently weight around 87-88 .
I want to lose around 10-13kg weight .
Please help as I don’t have much idea about Calories & all
Hey Sourav, Head over to my macro calculator Flexible Dieting Macro Calculator I also have meal plans and food lists to help you too.
Hi!
Need your advice, im a 175cm male at 65.5 kg. 14% body fat for more than a month now. I want to lower my bf to 11-12% but also want to gain a bit of muscle and weight at 67-68kg. I am at a deficit, having 2300-2400 calories daily, 120g carbs, 180-200g protein, 130g fat. My TDDE is at 2445, workout 6 days a week and burns 800-1000 calories a day from exercise. Macro calculator says i need 250-300g carbs 140g protein and 93g fat to gain, but im afraid i might gain bf% instead. Also 80% if my food i cook and healthy. I eat junk about 20%. It seems like im stuck at 14% what am i doing wrong? thanks a lot, your website is very informative.
Hi HL, You definitely need a few adjustments for your goals. Here’s a good resource that I’ve written that will put you on the right track. Macros for Gaining Muscle and Cutting Fat
Hi Ted.
I’m a 48 female, weigh 112kg. Walk 5km 3-4 times a week. No weight loss happening. I’ve been eating 1460-1500 calories. Am I eating too much too little. What should I be aiming for in calories.
Hi Natalie, I know it can be frustrating when you are eating less and still not losing. I’d have to analyze everything before I could give you some recommendations. Here’s my coaching page: Personalized Macros Coaching
Hi Ted, I am 42 years old and have one daughter. I am 5”7 and weight 60kgs. Even after having a good BMI, I have a lot of fat in my abdominal area, lower back and waist, and cellulite on my thighs. I started intermittent fasting(16:8) and working out for 20 mins, 5 days a week. I’m only able to lose fat only from my face and upper body, which I don’t really want. How should I solve this problem? Could you please help me?
Thank you in advance
Hi Jyothi, Unfortunately, spot fat reduction isn’t possible and fat leaves the body usually form extremities first and center last. You just have to be patient with the process.
Hi. I am 30 and have had 3 children! I doing one – 2 workouts a day (either hiit & power yoga or strength building excersises currently from home without equipment & power yoga). I am vegan and have a healthy diet, with a nutritional shake for breakfast. My aim isnt to loose weight in terms of numbers on the scales, but I would like to lean out and build lean muscles. Your calculator says I should consumer just over 1800 calories a day!!! I currently dont count calories, but am aware roughly what is in food i make, and I dont think I eat anywhere near that amount, is that number of calories important? Or more getting enough protein ? Many thanks
Hi Han, Your Calorie intake determines weight loss or weight gain. Macros determine the type of weight loss ie. fat loss or muscle loss. If you want to lean out you’ll have to eat in a deficit. Therefore head over to my macro calculator for that. Flexible Dieting Macro Calculator
Hi Ted! I’m 34 years old and 5’4”. In mid May I was 163lbs and last week I weighed in at 153. I have been tracking calories (about 1200 per day (Per my doctor) with a cheat day on Friday) and cycling 4-5x per week burning about 500 calories per day. Everyday I’m creating a caloric deficit. This past week, I actually gained a pound. After reading this, I’m almost questioning my doctor and thinking 1200 calories might not be enough (I’ve also been advised to stay under 100 carbs per day-I’m usually around 60). I’m nervous to go above that though. I’m so afraid of gaining the weight back. Maybe I should try the zig zag method? My goal is to be around 140-145. Thanks for any input you may have!
Hi Kelly, Great job on your efforts so far and I agree with you, you need to be eating more on days you exercise. 1200 can be fine on sedentary days but you should have an exercise adjusted level. When you don’t, your body eventually starts slowing your metabolism to start compensating for the lack of energy. Use the calculations here or my calculator to establish safer levels that keep you in a 20% calorie deficit or less. I’ve seen this problem so many times with my clients and the solution is always to eat more. Many doctors are not skilled in the proper way to lose weight, unfortunately.
Thank you so much! That makes a ton of sense! So if my goal is 1200 calories but I burn 700 do I need to eat all 1900 calories? Or can it be less, like 1600-1700?
Hi Kelly, Use my macro calculator to set a safe deficit. Flexible Dieting Macro Calculator Do a rest day set and an exercise day set.
hi kelly have your hormonal health checked. they really determine everything outside of genes & epigene. cheers.
Hey Ted, I’m 29 years old,and stand 172cm and 65 kg ,I work out 5 times per week for 60 min,and I do running 5 time per week for 45 mins(8 to 9 km), I want loss weight and loss belly fat,I want achieve to 60 kg,how many calories , protein,carb and fat amount per day I should eat a day?
Hi Maryam, You can head over to my macro calculator and set it to “lose” Flexible Dieting Macro Calculator If you want me to calculate your macros for more fine-tuned results I offer that as one of my coaching services here: Personalized Macros Coaching
Hey Ted,
I’m 24 years old and stand 1,87 m and started lifting weights and going to the gym 4 times a week about a year ago now. When I started I was weighing 69kg, so I was very very thin. Now after about a year of consistence exercise and I guess predominantly good nutrition I managed to pack on some muscles and currently weigh around 82-83kg. Nevertheless, I also loaded up a bit of belly fat and love handles. A bioelectrical impedance analysis in November showed I had about 15% fat percentage. I still do to this day according to my scale (which may not be that precise).
I really want to try to get rid of that fat.
Can you tell me whether I should try some sort of body recomposition or a straight cut?
And what exactly should I put in on Activity level when calculating the TDEE?
If I’m not in the gym, which I am 4 times a week for about 90 to 120 minutes, I’m sitting at a desk or at home.
Have a nice day, Ted!
Hey Frank, Great job on putting on all that muscle! Head to my macro calculator and do “lose” which is a 20% cut for a few weeks. Calculate two sets on set for gym days and one set to use for rest days. At 20% you lose the fat but not sacrifice all that muscle that you worked so hard to build. Flexible Dieting Macro Calculator
Hello, I’m 20 years old, female and I weigh 93 kgs. How many calories should I burn daily in order to achieve a 4 kg weight loss in a month? Also, should I consume 1500 calories as a rule or is it flexible? What if I only eat 1250? Since I’ve hypothyroidism, will that affect my weight loss goals? If so, how can i minimise the damage? Thanks.
Hi Sakshi, Head over to our macro calculator to determine a safe deficit. Flexible Dieting Macro Calculator If you exercise, you don’t want to be in a severe deficit but you want to support your exercise with the right nutrition especially if you have a thyroid condition. Eating a healthy diet with moderate carbs coming from whole foods along with medication is the best way to manage thyroid health. All the best!