Free TDEE Calculator - Calculate Your Total Daily Energy Expenditure

Find out how many calories you burn per day + Get personalized nutrition guidance from PRPath's AI coach

Calculate Your TDEE

Your Calorie Results

Basal Metabolic Rate (BMR)
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Calories burned at rest
Total Daily Energy Expenditure
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Maintenance calories

Calorie Targets for Your Goals

Goal Daily Calories Deficit/Surplus Expected Rate
Get personalized training guidance with PRPath! ATLAS, your AI coach, can help you understand your TDEE and adjust your training intensity based on your goals. You can ask ATLAS nutrition questions anytime. Join the waitlist

What is TDEE (Total Daily Energy Expenditure)?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, accounting for all physical activity. It's the most important number for anyone trying to lose fat, build muscle, or maintain their current weight.

Unlike your BMR (Basal Metabolic Rate), which only measures calories burned at rest, your TDEE includes everything you do throughout the day - from walking to the kitchen, to your intense gym sessions, to fidgeting at your desk.

The Four Components of TDEE

Your total daily calorie burn comes from four distinct sources:

1. BMR (60-75% of TDEE)

Basal Metabolic Rate - The calories your body burns just to keep you alive. This includes breathing, circulating blood, producing cells, and maintaining organ function. Your BMR is determined by your weight, height, age, and gender.

2. EAT (15-30% of TDEE)

Exercise Activity Thermogenesis - The calories burned during intentional exercise like lifting weights, running, cycling, or sports. This is the only component you have complete control over.

3. NEAT (15-30% of TDEE)

Non-Exercise Activity Thermogenesis - Calories burned from all movement that isn't intentional exercise. This includes walking, fidgeting, maintaining posture, and occupational activities. NEAT varies hugely between individuals.

4. TEF (10% of TDEE)

Thermic Effect of Food - The energy required to digest, absorb, and process nutrients. Protein has the highest TEF (20-30%), followed by carbs (5-10%), then fats (0-3%).

Why Your TDEE Matters for Fitness Goals

Understanding your TDEE is the foundation of any successful body composition change:

Without knowing your TDEE, you're essentially guessing at your nutrition. You might be eating too little and sacrificing performance, or eating too much and wondering why you're not seeing results.

Important Note: Your TDEE is an estimate, not a precise number. Real-world TDEE can vary by 10-20% from calculated values due to genetics, metabolic adaptation, untracked activity, and measurement errors. Use your calculated TDEE as a starting point, then adjust based on actual results over 2-3 weeks.

How to Use This TDEE Calculator

Step-by-Step Instructions

  1. Enter Your Age: Your metabolic rate naturally decreases with age. Be accurate - this affects your BMR calculation.
  2. Select Your Gender: Men typically have higher BMRs than women due to greater muscle mass and hormonal differences.
  3. Input Your Weight: Choose pounds or kilograms. Use your current weight, measured first thing in the morning after using the bathroom.
  4. Enter Your Height: Select feet/inches or centimeters. Stand straight when measuring for accuracy.
  5. Choose Your Activity Level: This is crucial and where most people make mistakes (see guide below).
  6. Calculate: Click the button to see your BMR, TDEE, and calorie targets for different goals.

How to Choose Your Activity Level Accurately

This is the most important selection and where people commonly overestimate. Be honest with yourself:

Pro Tip: When in doubt, choose the lower activity level. It's better to start conservative and add calories if you're losing weight too fast, than to overestimate and wonder why you're not losing fat. Most people overestimate their activity level by one category.

Understanding Your Results

After calculating, you'll see several numbers:

Use these numbers as starting points, then track your weight daily (or weekly average) for 2-3 weeks. If you're not seeing expected changes, adjust calories up or down by 200-300 and reassess.

TDEE vs BMR - What's the Difference?

Many people confuse TDEE and BMR. Here's the clear distinction:

BMR (Basal Metabolic Rate)

BMR is the calories you burn at complete rest - imagine lying in bed all day without moving. It represents the energy required for essential bodily functions:

Your BMR is determined by the Mifflin-St Jeor equation, the most accurate formula validated by research:

TDEE (Total Daily Energy Expenditure)

TDEE is your BMR multiplied by an activity factor to account for all daily movement and exercise. The formula is simple:

TDEE = BMR × Activity Multiplier

Your TDEE changes throughout the week based on your activity. On rest days, you burn fewer calories than on training days. Some people prefer to eat the same amount daily (averaged TDEE), while others adjust calories based on training vs rest days.

When to Use Each Number

Use your BMR:

Use your TDEE:

Key Takeaway: Your BMR is fixed based on your body composition. Your TDEE changes based on how active you are. Focus on TDEE for nutrition planning, but respect BMR as your metabolic floor.

Using Your TDEE for Different Goals

Once you know your TDEE, you can strategically manipulate your calorie intake to achieve specific body composition goals. Here's exactly how to use your TDEE for fat loss, muscle gain, and maintenance.

Fat Loss: Creating a Calorie Deficit

To lose fat, you must eat below your TDEE. The size of your deficit determines how quickly you lose weight:

Deficit Size Calculation Weekly Loss Best For
Small Deficit TDEE - 250 cal 0.5 lb/week Lean individuals, preserving maximum muscle, long-term sustainability
Moderate Deficit TDEE - 500 cal 1 lb/week Most people, balanced approach, sustainable for months
Aggressive Deficit TDEE - 750 cal 1.5 lb/week Higher body fat (25%+), time-sensitive goals, shorter duration
Very Aggressive TDEE - 1000 cal 2 lb/week Obese individuals only, medical supervision recommended

Example Fat Loss Calculation:

Fat Loss Mistake: Never drop below your BMR for extended periods. Extreme deficits cause muscle loss, metabolic adaptation, hormonal disruption, and rebound weight gain. Slow and steady wins.

Muscle Gain: Creating a Calorie Surplus

To build muscle, you must eat above your TDEE. The surplus provides energy for muscle protein synthesis and recovery:

Surplus Size Calculation Monthly Gain Best For
Lean Bulk TDEE + 200-300 cal 1-2 lbs/month Intermediate/advanced lifters, minimize fat gain, slower but cleaner gains
Moderate Bulk TDEE + 300-500 cal 2-3 lbs/month Most people, balanced muscle/fat ratio, sustainable long-term
Aggressive Bulk TDEE + 500-750 cal 3-4 lbs/month Beginners, hardgainers, athletes in off-season, accept more fat gain

Example Muscle Gain Calculation:

Muscle Gain Reality: Natural lifters can only build 0.5-2 lbs of muscle per month (depending on training age). Beginners are on the higher end, advanced lifters on the lower end. Gaining faster means you're accumulating fat, not building muscle faster.

Maintenance: Eating at TDEE

Sometimes the goal is simply to maintain your current physique while focusing on performance, strength, or life balance:

Real-World TDEE Adjustment

Your calculated TDEE is a starting point. After 2-3 weeks, adjust based on actual results:

While PRPath focuses on workout tracking and progressive overload, you can ask ATLAS for guidance on adjusting your nutrition based on your training intensity and goals.

How PRPath Helps You Optimize Training Around Your TDEE

While this calculator gives you a one-time estimate, serious athletes need to align their training intensity with their nutrition goals. That's where PRPath helps through intelligent workout tracking and AI coaching.

Track Your Workout Volume to Support Your Goals

PRPath tracks all your training metrics to help you train appropriately for your current nutrition phase:

ATLAS Helps You Apply Your TDEE to Training Decisions

ATLAS, PRPath's AI coach, can provide guidance on how your TDEE affects your training:

Make Informed Decisions About Training and Nutrition

PRPath gives you the workout data you need to make smart nutrition decisions:

Get AI Coaching That Understands Your Training

ATLAS provides personalized guidance based on your actual workout data:

Train smarter with AI coaching. PRPath tracks your workouts and progressive overload while ATLAS answers your nutrition questions and helps you optimize training intensity for your goals. Join the waitlist to get early access.

Why Workout Tracking Helps You Apply Your TDEE

Understanding your TDEE is just the starting point. Here's why tracking your training matters:

While PRPath focuses on being the best workout tracker with AI coaching, you can always ask ATLAS for nutrition guidance based on your TDEE and training goals.

Frequently Asked Questions About TDEE

How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation for BMR, which is the most accurate formula validated by research. However, TDEE calculations are estimates that can vary by 10-20% from your true expenditure due to individual metabolic differences, activity level estimation errors, and genetic factors. Use the calculated TDEE as a starting point, then adjust based on your actual weight changes over 2-3 weeks. If you're not losing/gaining as expected, your real TDEE is different from the calculation.
Should I eat the same calories every day or adjust based on training days?
Both approaches work - choose based on preference. Same calories daily (averaged TDEE): Simpler to track, more consistent routine, good for beginners. You eat your weekly average every day. Adjusted calories (cycling): Eat more on training days (TDEE + activity), less on rest days. This matches energy to demand but requires more planning. Research shows no significant difference in results. Most people find daily consistency easier to maintain long-term.
Why isn't my weight changing even though I'm eating below my TDEE?
Several possibilities: (1) Tracking errors - You're eating more than you think (most common). Weigh food, don't estimate. (2) Water retention - High sodium, new exercise, hormones, or stress can mask fat loss for 1-2 weeks. (3) Your actual TDEE is lower - Calculators overestimated your activity level. Drop calories by 200-300. (4) Metabolic adaptation - After weeks of dieting, your body burns fewer calories. Take a diet break. (5) Not enough time - Weight loss isn't linear. Wait 2-3 weeks before adjusting.
How often should I recalculate my TDEE?
Recalculate your TDEE every time you lose or gain 5-10 pounds, or every 4-6 weeks during active fat loss/muscle gain phases. As your weight changes, your BMR changes, which affects your TDEE. A 180 lb person burns more calories than a 160 lb person doing the same activities. During maintenance, recalculate every 2-3 months or when you change training intensity. You can ask ATLAS for guidance on when to recalculate based on your current training progress.
Can I lose fat and build muscle at the same time?
Yes, but only in specific circumstances: (1) Beginners - New to lifting with high body fat can recomp at maintenance or slight deficit. (2) Detrained individuals - Previously trained people returning after a break have "muscle memory" advantages. (3) Overweight individuals - Higher body fat provides energy for muscle growth during deficits. For most intermediate/advanced lifters, you need to choose: cut (lose fat in calorie deficit) or bulk (build muscle in calorie surplus). Trying to do both simultaneously usually results in spinning your wheels with minimal progress on either goal.
What happens if I eat below my BMR for an extended period?
Eating significantly below your BMR for weeks/months can cause: (1) Metabolic adaptation - Your body lowers BMR to conserve energy, making further fat loss harder. (2) Muscle loss - Your body breaks down muscle tissue for energy. (3) Hormonal disruption - Decreased thyroid function, testosterone, leptin, and increased cortisol. (4) Performance decline - Weakness, fatigue, poor recovery, lost strength. (5) Rebound weight gain - Extreme diets usually end in binging and regaining fat. Your calorie deficit should come from TDEE, not BMR. A 500-750 calorie deficit from TDEE is safe; eating at BMR or below is not sustainable.
How does age affect my TDEE?
Your TDEE naturally decreases with age for several reasons: (1) Lower BMR - Metabolic rate decreases by roughly 1-2% per decade after age 30, primarily due to muscle loss. (2) Reduced muscle mass - Sarcopenia (age-related muscle loss) means less metabolically active tissue. (3) Decreased activity - Older adults often move less and exercise less intensely. (4) Hormonal changes - Lower testosterone (men), menopause (women) affect body composition and metabolism. However, you can minimize these effects by maintaining muscle mass through resistance training, staying active, and eating adequate protein. A 50-year-old who lifts weights and walks daily can have a higher TDEE than a sedentary 25-year-old.
Do I need to track macros or just calories?
For pure weight change, total calories matter most - you can lose weight eating only Twinkies if you're in a deficit (not recommended for health). However, macros matter for body composition, performance, and health. Aim for: (1) Protein: 0.8-1g per lb bodyweight - Preserves muscle during cuts, supports growth during bulks. (2) Fats: 0.3-0.5g per lb bodyweight - Essential for hormone production and health. (3) Carbs: Fill remaining calories - Fuel for training performance and recovery. If tracking macros feels overwhelming, start with just calories and protein. Those two variables drive 90% of results.

Track Your Workouts and Get AI Coaching with PRPath

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