Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day. Know this number, and every nutrition decision gets easier — whether you're cutting, bulking, or maintaining.
Your TDEE is the foundation of any nutrition plan.
Free TDEE Calculator
This calculator uses the Mifflin-St Jeor equation — the most accurate TDEE formula for the general population according to the American Dietetic Association.
Calculate Your TDEE
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a 24-hour period. It has four components:
| Component | % of TDEE | What It Means |
|---|---|---|
| BMR (Basal Metabolic Rate) | 60-70% | Calories burned just keeping you alive — breathing, circulation, cell repair |
| NEAT (Non-Exercise Activity) | 15-20% | Walking, fidgeting, standing, daily movement outside of workouts |
| TEF (Thermic Effect of Food) | 8-12% | Energy used to digest, absorb, and process the food you eat |
| EAT (Exercise Activity) | 5-15% | Planned exercise — lifting, running, sports, classes |
Key Insight
Exercise is the smallest component of TDEE. BMR and NEAT together account for 75-90% of your daily calorie burn. This is why you can't out-train a bad diet, and why daily movement (walking, stairs, standing) matters more than most people think.
Activity Level Guide
The activity multiplier is where most people go wrong. Here's how to pick the right one:
| Level | Multiplier | Real-World Example | Daily Steps |
|---|---|---|---|
| Sedentary | 1.2 | Desk job, drive to work, minimal walking, no exercise | < 5,000 |
| Lightly Active | 1.375 | Desk job but walks during lunch, lifts 1-3x/week | 5,000-7,500 |
| Moderately Active | 1.55 | Active commute or on-feet job, lifts 3-5x/week | 7,500-10,000 |
| Very Active | 1.725 | Physical job or very active lifestyle, trains 6-7x/week | 10,000-15,000 |
| Extremely Active | 1.9 | Athlete, 2-a-days, physical labor + training | 15,000+ |
Common Mistake
Most people overestimate their activity level. If you're unsure, pick one level lower than you think. Training 4x/week but sitting the other 23 hours a day? That's "Lightly Active," not "Very Active."
How to Use Your TDEE
For Fat Loss
Eat 300-500 calories below your TDEE. This produces ~0.5-1 lb of fat loss per week. A 500-calorie deficit is the standard recommendation — aggressive enough to see results, moderate enough to keep muscle and energy.
For Maintenance
Eat at your TDEE. Body weight stays roughly stable. Use this during performance phases, reverse dieting, or diet breaks.
For Muscle Gain
Eat 200-400 calories above your TDEE. A lean bulk minimizes fat gain while providing enough surplus to build muscle. The 300-calorie surplus in the calculator is the sweet spot for most natural lifters.
Why TDEE Calculators Aren't Perfect
Every TDEE calculator — including this one — gives you an estimate. Your actual TDEE varies based on:
- Genetics — metabolic rate varies 200-300 cal between individuals of the same size
- Body composition — more muscle = higher BMR, but the equation doesn't measure muscle directly
- Adaptive thermogenesis — your body adjusts calorie burn when you diet (metabolic adaptation)
- Daily variation — stress, sleep, temperature, and hormones all shift your burn day-to-day
The calculator gives you a starting point. The real data comes from tracking your weight over 2-3 weeks and adjusting:
- Losing weight too fast (>1.5 lbs/week)? Add 200 cal.
- Not losing? Subtract 200 cal or increase daily steps.
- Weight stable but want to gain? Add 200 cal and monitor for 2 weeks.
TDEE vs. BMR: What's the Difference?
BMR is the energy your body uses at complete rest — if you stayed in bed all day doing nothing. TDEE includes everything on top of BMR: walking, training, digesting food, even fidgeting.
Never eat below your BMR unless medically supervised. Your body needs that baseline just to function — organs, brain, immune system, hormones.
Frequently Asked Questions
How accurate is a TDEE calculator?
Within 10-15% for most people. The Mifflin-St Jeor equation is the most validated formula, but it's still an estimate. Use it as a starting point and adjust based on real-world results over 2-3 weeks.
Should I eat back exercise calories?
If you used the activity multiplier, your exercise is already factored in. Don't double-count. If you selected "Sedentary" and then did a hard session, you could add back 50-70% of the estimated exercise calories — fitness trackers tend to overestimate.
Does metabolism slow with age?
Yes, but less than people think. A 2021 study in Science found metabolism stays fairly stable from age 20-60, declining only ~0.7% per year. Most of the "age-related" drop is from losing muscle and moving less — both of which are fixable.
How often should I recalculate my TDEE?
Every 4-8 weeks, or whenever your weight changes by more than 5 lbs. During a long cut, your TDEE drops as you get lighter — recalculating keeps your deficit accurate.
Is TDEE the same as maintenance calories?
Yes. TDEE = maintenance calories = the calorie intake at which your weight stays stable over time.
Track Your Nutrition With AMUNIX
AMUNIX uses your TDEE to set personalized calorie and macro targets, then helps you track meals and see how your nutrition connects to your training performance.
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This calculator provides estimates based on validated equations. Individual needs vary. Consult a registered dietitian or healthcare provider for personalized nutrition advice.