TDEE Calculator

Total daily energy expenditure (TDEE) is an estimate of the total number of calories you burn in a day. This includes all the energy your body uses daily, from keeping your heart beating to processing food. 

TDEE is made up of three main components: basal metabolic rate (BMR), activity level, and thermic effect of food (TEF). 

1. Basal metabolic rate (BMR): BMR is the amount of energy your body needs at rest to maintain vital functions like breathing and blood circulation. It’s based on factors, such as:

• Age

• Sex

• Body composition (i.e. height, weight)

BMR  accounts for approximately 60%–75% of your TDEE. 

*Note: While often used interchangeably with resting energy expenditure (REE), BMR is a more accurate measurement of metabolism, primarily determined by your fat-free mass (e.g. muscle, bone). 

2. Activity level: Activity level refers to all the energy you burn through movement, whether that’s structured exercise or daily activities (e.g. walking the dog). The more active you are, the higher your TDEE will likely be. 

Your activity level can be divided into two components:

• Exercise activity thermogenesis (EAT): This is the number of calories burned during intentional exercise, such as running or weightlifting. In other words, activities you do to purposely increase your heart rate. EAT generally contributes 5%–15% of TDEE, depending on the frequency and intensity of exercise. It can contribute a higher percentage in those who exercise far more. 

• Non-exercise activity thermogenesis (NEAT): This is the amount of energy used during non-exercise activities, such as walking, typing, or fidgeting. Think: the physical activity of daily life. 

NEAT can account for 15%–30%+ of TDEE and, like EAT, can vary widely based on lifestyle and occupation.

3. Thermic effect of food (TEF): TEF describes the number of calories burned during digestion, absorption, and metabolism of food. It accounts for about 8%--15% of TDEE, depending on the specific macronutrients consumed. 

• Protein forces your body to burn 20%--30% of the calories from the protein. 

• Carbohydrates: 5%–10%

• Fat: 0%–3%

*Note: Exact percentages are subject to vary depending on the person and daily activities.

To calculate your TDEE, you essentially multiply your BMR by your activity level. 

Step 1: Estimate your BMR

To do this, you can use a few different equations, including the Harris-Benedict equation and the Mifflin-St Jeor equation. Of these, the Mifflin-St Jeor is considered the most reliable and most commonly used today.

Here’s the formula:

• Females: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) – 161

• Males: (10 X weight [kg]) + (6.25 X height [cm]) – (5 X age [years]) + 5

Step 2: Determine your activity level

When selecting an activity multiplier, think about how much you move throughout the day, both at work (or school) and at home.

• Completely sedentary (chair- or bed-bound): 1.2 

• Lightly active (seated job, little to no strenuous physical activity outside of work): 1.4–1.5

• Moderately active (seated job with some movement, maybe some physical activity outside of work): 1.6–1.7

• Active (standing job, physical activity outside of work): 1.8–1.9

• Very active (strenuous work, highly active outside of work): 2.0–2.4

Step 3: Multiply your BMR by activity level

…and, voilà, you have your TDEE. 

So, if your BMR is 1,410 (i.e. the average BMR of a female adult, per the Cleveland Clinic) and you’re moderately active, your equation should look like this:

• 1,410 X 1.6 = 2,256 calories

To lose weight, your body needs to burn more calories than you take in — aka a calorie deficit. Your TDEE tells you how many calories you burn daily to maintain your current weight. 

So, knowing your TDEE can help you plan: to lose weight, you’ll need to eat fewer calories than that number and/or be more active. 

However, focusing solely on calorie restriction isn’t always practical or sustainable. That’s why it can help to look at ways to boost both your EAT and NEAT and prioritize healthy lifestyle habits, including nutrition and hydration.