TDEE Calculator
TDEE (Total Daily Energy Expenditure) = BMR × Activity Factor. It represents all calories burned in a day including exer...
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How It Works
TDEE (Total Daily Energy Expenditure) = BMR × Activity Factor. It represents all calories burned in a day including exercise, digestion, and spontaneous movement. This is your true maintenance calorie target.
Quick Reference
BMR 1,800, sedentary
1800 × 1.2
2,160 cal/day
BMR 1,600, active
1600 × 1.725
2,760 cal/day
Weight loss from TDEE
TDEE minus 500
~0.5kg/week
Tips & Shortcuts
Sedentary (desk job, little exercise): BMR × 1.2.
Lightly active (1-3 days/week): BMR × 1.375.
Moderately active (3-5 days/week): BMR × 1.55.
Very active (6-7 days/week): BMR × 1.725.
Common Mistakes
Eating at BMR when trying to maintain weight
BMR is resting calories only. TDEE accounts for all activity and is your true maintenance level.
Using the same TDEE for months without recalculating
As weight changes, BMR and TDEE change. Recalculate every 10-15 lbs of weight change.
Frequently Asked Questions
TDEE is your BMR multiplied by an activity factor. It represents all calories burned daily including exercise, walking, standing, and digesting food.
Most people underestimate their activity. Use Sedentary for desk jobs, Lightly Active for 1–3 workouts per week, Moderately Active for 4–5 workouts per week.
Eat 250–500 calories below your TDEE for safe loss of 0.5–1 lb per week. Do not eat below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
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