What is TDEE Calculator?
Total Daily Energy Expenditure (TDEE) represents the total sum of calories burned in a 24-hour window across four components: BMR (60-70%), Non-Exercise Activity NEAT (15%), Exercise EAT (10-15%), and the Thermic Effect of Food TEF (10%).
How to Use This Calculator
- Enter personal biometric data (age, sex, height, weight).
- Select your realistic weekly training frequency.
- Use your TDEE as the baseline benchmark for designing personalized nutrition plans.
The Mathematical Formula & Variables
TDEE = BMR * Physical Activity Level (1.20 to 1.90)
Variables Definition
| Symbol / Variable | Name | Description |
|---|---|---|
PAL |
Physical Activity Level | Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Athlete (1.9). |
Step-by-Step Worked Example
Scenario: BMR of 1,600 calories with Moderate Activity (1.55 multiplier).
- TDEE = 1,600 * 1.55 = 2,480 calories per day.
- To maintain current body weight, consume 2,480 kcal daily.
Result: TDEE = 2,480 kcal/day
Frequently Asked Questions
How often should I recalculate my TDEE?
Recalculate your TDEE whenever your body weight changes by more than 5 to 10 pounds, or when your weekly training routine shifts.