TDEE Calculator
Total Daily Energy Expenditure is the total number of calories you burn in a full 24-hour cycle. TDEE comprises four primary components: BMR (~70%), NEAT (~15%), EAT (~5-10%), and TEF (~10%).
Your estimated daily maintenance energy (TDEE).
*Clinical estimate. Adjust gradually based on observed 14-day body weight trends.
Formula & Calculation Methodology
TDEE = BMR × Activity Multiplier. Activity levels are indexed: Sedentary (desk work, minimal movement) = 1.2; Light (1-2 workouts/wk or active walking) = 1.375; Moderate (3-5 workouts/wk) = 1.55; Heavy (6-7 intense sessions/wk) = 1.725; Athlete (twice-daily training) = 1.9.
Practical Example & Interpretation
If your BMR is 1,500 kcal and you work an office job but train with weights 4 times per week (Moderate Activity = 1.55), your estimated TDEE is 2,325 kcal/day.
Assumptions & Clinical Disclaimers
People frequently overestimate exercise burn and underestimate non-exercise movement. If your weight does not change after two weeks at your calculated TDEE, treat your actual intake as your real maintenance level.