What is TDEE (Total Daily Energy Expenditure)?

TDEE is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) at rest plus calories burned through daily activities, exercise, and movement. It's the foundation for creating a personalized nutrition plan for any fitness goal.

How is TDEE different from BMR?

BMR (Basal Metabolic Rate) is the calories burned at complete rest, while TDEE includes BMR plus all calories burned through activity and exercise. TDEE is typically 20-50% higher than BMR depending on your activity level.

How do I use TDEE to lose weight?

To lose weight, create a calorie deficit by eating 300-500 calories below your TDEE. This typically results in losing 0.5-1 pound per week. Combine with strength training to preserve muscle during weight loss.

How do I use TDEE to gain muscle?

To gain muscle, create a calorie surplus by eating 300-500 calories above your TDEE. This provides the energy needed for muscle growth and recovery. Ensure adequate protein intake (0.8-1g per pound) and progressive strength training.

Is the TDEE Calculator accurate?

The WellVedis TDEE Calculator uses the scientifically-validated Mifflin–St Jeor equation, making it highly accurate. However, individual results may vary by 10-20% due to genetics, metabolic adaptation, and lifestyle factors. Start with the calculated estimate and adjust after 2-3 weeks.

How often should I recalculate my TDEE?

Recalculate TDEE every 10-15 pounds of weight change, every 6-12 months if weight is stable, or after major changes in activity level. As you lose weight, your TDEE decreases. As you build muscle, your TDEE increases.

TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for maintaining, losing, or gaining weight.

Age: Height (cm): Weight (kg): Gender: Activity Level:

Goal Maintain Lose Gain

2547 kcal

Your Total Daily Energy Expenditure (TDEE)

Suggested Daily Calories (Maintain)

2547 kcal/day

Macronutrient	Grams/Day	Calories
Protein	191 g	764
Carbohydrates	287 g	1148
Fat	71 g	639

1972 kcal

Sedentary

2259 kcal

Light

2547 kcal

Moderate

2834 kcal

Active

3122 kcal

Super Active

TDEE Calculator – Total Daily Energy Expenditure Explained

What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn per day, combining your Basal Metabolic Rate (BMR) and physical activity levels. It’s essential for setting realistic goals for weight loss, maintenance, or muscle gain.

How does the TDEE Calculator work?

This calculator uses the Mifflin–St Jeor Equation to determine your Basal Metabolic Rate (BMR):

Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161

Your BMR is then multiplied by an activity factor to estimate total energy expenditure.

How to use your TDEE results

Maintain Weight: Eat around your TDEE value.
Lose Weight: Subtract around 500 kcal/day.
Gain Weight: Add around 500 kcal/day.

Example Calorie Goals

If your TDEE is 2500 kcal/day:

Maintain: 2500 kcal/day
Lose Weight: 2000 kcal/day
Gain Weight: 3000 kcal/day

FAQs on TDEE

What is the difference between BMR and TDEE? ⌄

How accurate is this TDEE calculator? ⌄

How often should I recalculate TDEE? ⌄

Can I use TDEE for muscle gain or fat loss? ⌄

References:
– Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
– U.S. Department of Health & Human Services. Physical Activity Guidelines for Americans.
– American College of Sports Medicine (ACSM). Position stands on nutrition and performance.