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Free TDEE Calculator – Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Free, instant, no sign-up required.
Quick answer
TDEE is the total number of calories your body burns in a day including exercise and daily movement. A 75 kg male, 175 cm, age 30, with moderate activity has a TDEE of approximately 2,550 kcal. Your BMR alone accounts for roughly 60–70% of that total.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body uses in a 24-hour period. It is the sum of your Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity Thermogenesis (EAT). Understanding your TDEE is the foundation of any calorie-based nutrition plan.
BMR accounts for 60–70% of TDEE and covers the energy your body needs for basic life-sustaining functions like breathing, circulation, and cell repair while at complete rest. TEF accounts for about 10% and represents the energy cost of digesting food. NEAT (fidgeting, walking, standing, household tasks) and EAT (structured exercise) make up the remaining 20–30%, though this varies enormously between individuals.
How This Calculator Estimates TDEE
The calculator uses the Mifflin-St Jeor equation to estimate BMR, then multiplies by a Physical Activity Level (PAL) factor. The PAL factors used are: Sedentary (office job, little exercise) = 1.2, Lightly Active (light exercise 1–3 days/week) = 1.375, Moderately Active (moderate exercise 3–5 days/week) = 1.55, Very Active (hard exercise 6–7 days/week) = 1.725, and Extra Active (very hard exercise, physical job) = 1.9.
Step-by-step example: A 25-year-old woman, 65 kg, 165 cm, who exercises moderately 4 times per week. BMR = (10 × 65) + (6.25 × 165) − (5 × 25) − 161 = 650 + 1031.25 − 125 − 161 = 1,395 kcal. TDEE = 1,395 × 1.55 = 2,163 kcal per day. This means she needs roughly 2,163 kcal daily to maintain her current weight.
Components of TDEE Explained
Basal Metabolic Rate (BMR) is driven primarily by lean body mass, which is why larger and more muscular individuals burn more calories at rest. Age decreases BMR by roughly 1–2% per decade after 20, mainly due to gradual muscle loss. This is one reason why strength training is valuable at any age — it helps preserve the metabolically active tissue that keeps BMR higher.
Non-Exercise Activity Thermogenesis (NEAT) is the most variable component and can differ by up to 2,000 kcal per day between individuals. People with physically demanding jobs or who move frequently throughout the day have significantly higher NEAT than desk workers. Increasing NEAT through walking, standing desks, or active hobbies is often more sustainable than adding extra gym sessions.
The Thermic Effect of Food (TEF) varies by macronutrient: protein has the highest TEF at 20–30% of calories consumed, carbohydrates are at 5–10%, and fats at 0–3%. This is one reason high-protein diets have a slight metabolic advantage beyond their satiety benefits.
Using Your TDEE Effectively
Once you know your estimated TDEE, you can set calorie targets for your goal. For fat loss, subtract 300–500 kcal. For maintenance, eat at your TDEE. For muscle gain, add 200–400 kcal. Track your weight weekly and adjust every two to four weeks if progress stalls.
Remember that TDEE is not static — it changes as your weight, activity level, fitness, and age change. Recalculate periodically, especially after significant weight loss (every 5–10 kg lost) or major changes in activity pattern. Metabolic adaptation during prolonged dieting can also reduce TDEE below predicted values, which is why diet breaks and refeeds are sometimes recommended.
TDEE by activity level (example: BMR of 1,700 kcal)
| Activity Level | PAL Factor | Estimated TDEE |
|---|---|---|
| Sedentary | 1.2 | 2,040 kcal |
| Lightly Active | 1.375 | 2,338 kcal |
| Moderately Active | 1.55 | 2,635 kcal |
| Very Active | 1.725 | 2,933 kcal |
| Extra Active | 1.9 | 3,230 kcal |
Frequently asked questions
What is the difference between TDEE and BMR?
BMR is the number of calories your body burns at complete rest just to stay alive. TDEE includes BMR plus all additional energy used for digestion, daily movement, and exercise. TDEE is always higher than BMR.
Which activity level should I choose?
Be honest and slightly conservative. Most people with desk jobs who exercise 3–4 times per week fall into the "Moderately Active" category. If unsure, choose one level lower and adjust upward if you lose weight too quickly.
Does TDEE change when I lose weight?
Yes. As you lose weight, both BMR and TDEE decrease because there is less body mass to maintain. Recalculate after every 5–10 kg of weight change or whenever progress stalls for more than three weeks.
Why do different calculators give different results?
Calculators use different BMR equations (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and different activity multipliers. Mifflin-St Jeor is generally considered the most accurate for the general population. Differences of 100–200 kcal between calculators are normal.
Can I increase my TDEE without more gym time?
Yes. Increasing NEAT through more walking, standing, active commuting, and household activities can add 200–500 kcal per day. Building muscle through strength training also raises BMR over time, increasing TDEE even at rest.
Related resources
Methodology and trust notes
PrimeMacros uses common nutrition planning equations such as Mifflin-St Jeor for BMR/TDEE estimates, body-weight based protein ranges, and explicit health disclaimers. Results are planning estimates, not diagnosis, treatment or individualized nutrition therapy.
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