TDEE Calculator
Total daily energy expenditure: your resting burn scaled for how active you are.
Calculate your TDEE
BMR × activity factor = calories you use in a typical day.
For information only, not medical advice or a diagnosis. Only a licensed provider can determine whether treatment is appropriate for you.
Disclaimer: Activity multipliers are broad categories, and people commonly over-estimate how active they are. Treat this as a starting estimate, not a precise figure. It also can't tell you whether you're eligible for any NiceRx treatment. Only a licensed provider can, after reviewing your health history.
What is TDEE?
Total Daily Energy Expenditure is the calories you burn in a full day: your BMR plus movement, exercise and digestion. It is the number a calorie deficit is measured against.
How to read your result
Eating at your TDEE holds weight steady. A moderate deficit of 300–500 kcal/day below it is the usual starting point for gradual loss; larger deficits are harder to sustain and can cost muscle. Recalculate as your weight changes. TDEE falls as you lose.
Limitations
Activity multipliers are broad categories, and people consistently over-estimate their activity level. Treat the result as a starting estimate, track for two to three weeks, and adjust to what your body actually does.
Components of TDEE (ISSN)
| Components of TDEE | Percent of TDEE | Example: 1600 kcal TDEE |
|---|---|---|
| Thermic effect of food (TEF) | 8–15 | 128–240 |
| Basal metabolic rate (BMR) | 60–70 | 960–1120 |
| Non-exercise activity thermogenesis (NEAT) | 15–50 | 240–800 |
| Exercise activity thermogenesis (EAT) | 15–30 | 240–480 |
Activity level and TDEE
| Activity Level | Activity Description | TDEE |
|---|---|---|
| Sedentary | Little or no exercise a week | BMR x 1.2 |
| Lightly active | Exercise 1-3 days/week | BMR x 1.375 |
| Moderately active | Exercise 3-5 days/week | BMR x 1.55 |
| Active | Exercise 6-7 days/week | BMR x 1.725 |
| Very active | Hard exercise 6-7 days/week | BMR x 1.9 |
TDEE FAQs
Is TDEE the same as calories burned?
Yes, TDEE is a measure of calories burned during 24 hours by all means, including the thermic effect of food, exercise activity thermogenesis, non-exercise activity thermogenesis, and basal metabolic rate.
Why is my TDEE so low?
Your TDEE may be low due to the following reasons: You are not physically active or have a sedentary lifestyle. Your muscle mass is lower, or you have a high-fat mass. You observe extreme calorie restriction or have a poor diet. After a prolonged calorie deficit, your body adapts to lower energy expenditure to preserve energy for vital functions. Your metabolism is slow due to genetic factors. You might have a hormonal imbalance, such as hypothyroidism, PCOS, or any other disease that affects hormones. Slower metabolism or aging can also lower TDEE. You may have any comorbid conditions such as diabetes, heart disease, or metabolic disorder. Consult a healthcare professional if you have these conditions.
How often should I recalculate TDEE?
You should recalculate TDER every 6-8 weeks or when you experience significant weight changes (whether weight gain or weight loss), change your physical activity levels, or notice plateauing during weight management.
Do men and women calculate TDEE differently?
The method to calculate TDEE is the same for men and women, but the formula for measuring BMR, which is a major component of TDEE, is different for both.
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