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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Also, not sure if I calculated my activity levels right – am I Lightly Active or Moderately Active? I chose Lightly due to my desk job. I am looking to lose weight, I would ideally like to be around 55kg.
Hello!
I am a 39 year old 5ft 2in Female, 58kg. I have a sedentary desk job (but a standing desk!) do HIIT for 45 mins 3/4 days per week plus weight lifting for 45min 2 days per week at F45. The calculator says my BMR is 1208Cal and my TDEE is 1661Cal – I have set my daily calorie intake at 1386 (or 5800KJ) Is this enough/too little?.. Your response would be greatly appreciated 🙂
Hi Kim, Head over to our Macro calculator which will adjust everything for weight loss. It seems like you should be giving yourself about 300 calories for your 45 minutes of exercise so select “light” or “moderate’ Based on that.
20 y/o male, at 162lbs and 5’9”. I went on quite a strict calorie deficit back in February this year and managed to drop from 275lbs to my current weight (eating 1200-1500 calories a day). I’ve now been going to the gym 6 times a week (4 days weightlifting (1hr) with little cardio, 2 days focused just on cardio(1hr)) and also managing to get 13000-15000 steps done a day. My calorie intake at the moment has been ranging from 1500-2000 calories a day – is this correct or should I increase or decrease my intake?
Hey there, Great job on your weight loss! That’s a great achievement. It seems like if you want to be able to increase your lean mass with all that lifting, you’ll need to be eating more on days you’re working out. Head over to our macro calculator and select moderate for exercise and “lose 10” “high protein” This will put you in a slight deficit. See how your body responds and then you may want to increase your calories a bit more to focus on muscle building. The ultimate goal would be to have yourself in a small calorie surplus for muscle growth but not too much that you’re adding fat. That’s why gradually increasing can be best.
28 yo female, at 196 and 5’4″. I’ve been stuck at this weight since starting a new job, which is rather sedentary (previously did a similar job but took the train to the city so I walked a lot before and after work). I’ve increased my caloric intake from 1500 to 1750 (now 500 below my needs) I was exhausted and always starving. I’ve started a new workout routine. (previously warm up, weights pyramid lifts, and stretch 4 days a week | now 30-minute cardio, with 20-second high-intensity intervals every 5 minutes 3 days a week) Wish me luck. Anyway, one of my concerns was that my caloric intake was too low, and impacting my metabolic rate. Any insight on this?
Yes, you’re previous intake was too low. You are at the right amount now. Persevere with this over the next few weeks and see how you go.
I am a female , 36 years old . I train 5 to 6 days a week, 35-40 min a day( 4 days weight training + 2 HIIT ) for the last one and a half year . I eat around 1700 like 97% of the time . The thing is, I lost Nothing , not even one pound in tha last 14 months . I don’t know what I am doing wrong. I am 87 kg and I am stuck here no matter what …
Hi Elena, That sounds frustrating. It could be a number of things. But I imagine it has to do with over-estimating your calorie burn. If you need some expert help in determining what you should be eating, please consider one of our coaching options here.
I’m 36yr Male and really struggling to figure out how to lose weight. Currently weighing in at 93kgs and 6ft tall. I would say my work is lightly active and after it I weight at the gym 5days/week for approx 1.5hrs, includes warm up and cool down on treadmill. My Fitbit calculates my TDEE at approx 3500-4000cals per day on average. I continue to add weight or maintain 92kgs unless I eat about 1750cals per day. This doesn’t seem to match any of the advice or calculates online and it’s really messing my my progress. I feel like there something else causing the issues. My Doc has done blood tests and all come up in tip top shape. I count calories religiously and still just cant figure it out. Is it possible that I need to still eat less? Please help im close to giving up on my weight loss goals!
Hi Brad, There’s probably a few things going on. If I were to coach you, I’d have to delve into your eating/dieting history and look at your macro percentages. I would also look at your muscle to fat ratio. If you’re hitting the gym heavy, you are probably gaining some muscle. Since it’s nothing medical, the answer is how you are eating and how you’re exercising. However, it’s a bit more involved than what I can offer here in the comments. Please consider one of our coaching options here.
Hi i am 18yrs old and usually do martial arts for 1hr and 30mins then head to the gym for 30-45mins. My bmr is 1690cals/day… I don’t know what kind of activity level i should put if im only training for about 2hours a day and should i take away calories from my bmr?!? I tend to eat at 1400cals a day and dont really get hungry but i am also at 18% body fat and 47% muscle mass… Only problem is that i dont know if im cutting out calories correctly!!! Please help im so lost!!!
It sounds like you are undereating. It also seems like you would be very active based on your exercise. I suggest that you have a look at our macro calculator which will let you choose 20% deficit or 10% deficit. It seems like at your stage you would want just a 10% deficit.
Hi im a 34 yr old female 166cm and 105kg i am breastfeeding and have an office job 5 days a week i try get to the gym at least twice a week. My tdee is 2089 and my bmr is 1747 so to lose weight does that mean i should be eating less than my bmr or around 1800 calories a day??
Hi Kristy, If your TDEE is 2089 after factoring for breastfeeding and exercise, you would then deduct 20% of those calories for weight loss. This would be 418 calories for a weight loss TDEE of 1671 calories per day.
Kristy- you should look up IIFYM & Breastfeeding group on Facebook. The moderator is certified in calculating macros for breastfeeding women. She says that you should be eating 1800-2200 calories (at a minimum) so that your supply doesn’t tank. If you go with thr 1600 suggested here, as soon as you stop breastfeeding you would have to cut lower than the 1600 to lose anymore weight. As you stated your BMR is 1747. So, eating 1600 isn’t enough to sustain your basic bodily functions at rest.
This could possibly be the most vauge and misleading calculator i have ever seen. The thing doesnt even ask for a body fat percentage ! Oh lord.
Perhaps instead of taking the time to write your hyperbole, you might have noticed that by clicking the Lean Mass formula, a box for entering your body fat percentage appears…
Hi there, Im a 38years old mother of two. I currently weigh 118kg. My TDEE is 2279 amd BMR is 1900. I have my food calculator set at 1900 cals/day and usually burn around 400cals on my elliptical 5 times a week…yet this week I gained 4lbs….Last week I was eating approx 2200-2700 cals a day but would workout for an hour on the elliptical at a 20 incline for an hour..burning approx. 830cals…I dont understand what Im doing wrong to cause this weight gain…PLEASE HELP
Hi Cricket, A couple things. Since you have excess fat tissue (>50 pounds/25 kgs), it is likely skewing the formula which is recommending you to eat more than you should be. Secondly, you need to deduct 20% from your TDEE to put yourself in a calorie deficit. Thirdly, you are overestimating your calorie burn for an hour on an elliptical. This means last week you were in a calorie surplus. I’d be happy to calculate everything correctly for you if you feel led to chose one of our coaching options. I think it would be beneficial for you since you won’t have success with traditional calculations.
Hello,
I am a 39 y/o female. I am currently 171 pounds. I have a desk job. I walk at a brisk pace for 2.5 hours at least 4 times a week for 2-3 miles. My TDEE is 1776 and my BMR is 1336. I use an app to track my food intake. I am currently eating around 1500 calories a day (this is up from 1300). I follow a LCHF lifestyle. My issue is I am getting light-headed every day. My Carb/Fat/Protein levels are as follows 20/120/94 which is 5%/25%/70%. Could you offer any advice on why I am light-headed and not losing weight? Additionally, my blood sugar stays in the high 60 to 80 range and I do not have diabetes of any sort.
The 2.5 hours on the first line was a mistake. It is less than an hour. My average pace is 17’07” MI.
Hi Jennifer,
You aren’t eating enough carbs and too much protein. Your body is actually burning protein for energy which is not what you want. Protein is expensive and not an efficient energy source. I suggest you go with a more balanced approach. Check out our macro calculator and use “light” for the exercise setting. On a day you don’t walk you should be eating at sedentary levels. Don’t be afraid of carbs, they do not make people fat unless you eat them in excess.
Hi, I am 37 years old, 173cm and 75kg, I work from home, 3 times a week I weight train (compound movements) followed by a 3 HIIT Cardio session, the rest of the day, until sleep I am just sat down working. I walk for 1 hour, 4 times a week to burn 300 calories. Apart from that I am sat down all day or doing very basic things. In the calculator would I put that down as Moderately Active? I am trying to burn belly fat and for the past 3months have not lost more than 3 pounds. My calories are 1840 with protein at 45% (207 grams) Fat 20% (41 grams) and Carbs 35% (161 grams). I was originally eating 2000 calories but I just was putting on more weight doing the same exercises.
Hi Taz, What you described sounds like light activity to me. This is probably why you aren’t losing very fast. You are in too little of a deficit and you are eating way too much protein! The only thing you are doing there is spending too much money and putting a strain on your kidneys at that amount.