TDEE Calculator: What It Is and How to Use It for Weight Loss
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It accounts for everything from breathing and digesting food to walking and exercising.
Your TDEE is made up of four components:
| Component | % of TDEE | Description |
|---|---|---|
| BMR | 60–70% | Calories burned at complete rest |
| NEAT | 15–20% | Non-exercise activity (walking, fidgeting, standing) |
| TEF | 8–10% | Energy to digest and absorb food |
| EAT | 5–10% | Deliberate exercise |
How Is TDEE Calculated?
Step 1: Calculate BMR
The most accurate widely-used formula is the Mifflin-St Jeor equation:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Step 2: Multiply by Activity Factor
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Lightly active | 1.375 | Light exercise 1–3 days/week |
| Moderately active | 1.55 | Moderate exercise 3–5 days/week |
| Very active | 1.725 | Hard exercise 6–7 days/week |
| Extremely active | 1.9 | Intense exercise + physical job |
- BMR = (10 × 85) + (6.25 × 180) − (5 × 28) + 5 = 1,835 kcal
- TDEE = 1,835 × 1.55 = 2,844 kcal/day
How to Use TDEE for Your Goals
Weight Loss
Eat below your TDEE to create a calorie deficit:- Subtract 300–500 kcal for steady fat loss (0.3–0.5kg/week)
- Subtract 500–750 kcal for faster results (0.5–0.75kg/week)
Muscle Gain
Eat above your TDEE to provide surplus energy for muscle growth:- Add 200–300 kcal for lean bulking
- Add 400–500 kcal for faster mass gain
Maintenance
Eat at your TDEE to stay the same weight. This is useful for:- Diet breaks (to reset hunger hormones)
- Body recomposition (lose fat and gain muscle simultaneously at a slow pace)
Common TDEE Mistakes
- Overestimating activity level — Most people are less active than they think. If in doubt, choose one level lower.
- Not recalculating — Your TDEE changes as your weight, age, and activity change. Recalculate every 4–6 weeks.
- Ignoring NEAT — Non-exercise activity (steps, fidgeting, housework) can vary by 500+ calories between people. This is why some people seem to "eat whatever they want."
- Using outdated formulas — The Harris-Benedict equation (1919) is less accurate than Mifflin-St Jeor (1990). Make sure your calculator uses the modern formula.
Why CalCalc Uses Mifflin-St Jeor
CalCalc AI defaults to the Mifflin-St Jeor equation because peer-reviewed research consistently shows it's the most accurate for the general population — within 10% of measured BMR for most people.
For those who know their body fat percentage, CalCalc also supports the Katch-McArdle formula, which accounts for lean body mass and can be more accurate for very lean or very overweight individuals.
Calculate Your TDEE Now
Use CalCalc's free TDEE calculator to find your personalised daily calorie target. You'll get:
- Your BMR and TDEE
- Calorie targets for weight loss, maintenance, and muscle gain
- A personalised macro breakdown (protein, carbs, fat)
- A goal timeline showing when you'll reach your target weight
No sign-up required — just enter your details and get instant results.