TDEE Calculator - Calculate Your Total Daily Energy Expenditure

BMR (Basal Metabolic Rate) is the calories needed for basic bodily functions while completely at rest. TDEE (Total Daily Energy Expenditure) includes BMR plus all calories burned through physical activity, exercise, digestion, and daily movement. TDEE is always higher than BMR and represents your actual daily calorie needs.

Recalculate TDEE when your weight changes significantly (5+ kg), activity level changes substantially, or every 3-6 months for general monitoring. Major life changes like starting a new exercise program, changing jobs, or hormonal shifts may also warrant recalculation. However, focus more on how your body responds to your current intake rather than frequent recalculations.

Exercise alone is often insufficient for significant weight loss. While burning 500 calories through exercise creates a deficit, most people compensate by eating more or being less active throughout the day. Sustainable weight loss typically requires a combination of moderate calorie reduction (300-500 calories/day deficit) and increased physical activity. Focus on both dietary changes and exercise for optimal results.

TDEE calculations are estimates and may not perfectly match individual metabolism. Track your weight and adjust calorie intake based on real results. If you're losing weight too quickly or too slowly, adjust by 100-200 calories and reassess after 2-4 weeks. Factors like stress, sleep quality, medications, and individual metabolic variations can affect actual calorie needs. Use the calculation as a starting point and fine-tune based on your body's response.

Body composition significantly impacts TDEE. Muscle tissue burns more calories than fat tissue, so individuals with higher muscle mass have higher TDEE. For example, two people of the same weight and height can have TDEE differences of 200-500 calories/day based on muscle-to-fat ratio. Building muscle through resistance training increases BMR and TDEE, making it easier to maintain or lose weight. Body fat percentage and lean body mass are better predictors of metabolic rate than weight alone.

TDEE is more useful for weight management because it represents your actual daily calorie needs including activity. BMR tells you minimum calorie requirements but doesn't account for daily movement and exercise. For weight loss planning, use TDEE as your baseline and create a moderate deficit (300-500 calories) for sustainable results. BMR is more useful for understanding metabolic health and comparing metabolic rates between individuals or over time.