TDEE Calculator (Total Daily Energy Expenditure)

Calculating Your TDEE for Precision Weight Management

The **TDEE Calculator** is the fundamental tool for precise **weight management**. **TDEE** (**Total Daily Energy Expenditure**) represents the total number of calories your body burns in a $24$-hour period, combining your Basal Metabolic Rate (**BMR**) with the energy burned through daily movement and exercise. Whether your goal is **weight loss**, **maintenance**, or **weight gain**, knowing your TDEE is essential for setting accurate **calorie goals**.

The TDEE Formula and Activity Factor

The TDEE is calculated by multiplying your **BMR** (which we calculate using the Mifflin-St Jeor formula) by an **activity factor** that corresponds to your lifestyle:

The **activity factor** ranges from $1.2$ (sedentary) up to $1.9$ (extreme activity). Choosing the correct **activity factor** is critical to deriving accurate **maintenance calories** and avoiding common errors that derail **weight loss goals**.

Setting Your Calorie Goals

Once your **TDEE** is calculated (your **maintenance calories**), you can adjust your intake based on your goals:

• **Weight Loss:** Consume fewer calories than your **TDEE** (a $500$ calorie deficit typically results in $1$ pound of loss per week).
• **Weight Gain:** Consume more calories than your **TDEE** (a $250$-$500$ calorie surplus is common for muscle gain).
• **Maintenance:** Consume roughly the same number of calories as your **TDEE**.

Use your **TDEE** result alongside our **Macronutrient Planner** to ensure you not only hit your caloric target but also consume the right balance of protein, fats, and carbohydrates for optimal results.