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Calculate your Total Daily Energy Expenditure and personalized calorie targets
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day, including all physical activities and bodily functions. It's calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier that corresponds to your lifestyle.
Your TDEE is your caloric maintenance level. To lose weight, eat below TDEE; to gain weight, eat above it. A deficit of 500 calories per day typically results in 1 pound of fat loss per week, while a surplus of 300-500 calories supports muscle gain with minimal fat.
TDEE calculators provide estimates. Track your weight and adjust calories based on real results. Factors like metabolism, muscle mass, stress, sleep, and hormones affect actual energy expenditure. Start with the calculated TDEE and adjust by 100-200 calories if you're not seeing expected results after 2-3 weeks.
TDEE calculators provide estimates within 10-15% accuracy for most people. Individual variations in metabolism, muscle mass, and activity levels mean your actual TDEE may differ. Use the calculated value as a starting point and adjust based on real-world results over 2-3 weeks.
Yes, the activity multiplier accounts for all physical activity, including structured exercise. However, many people find more success using a sedentary or lightly active multiplier and then adding exercise calories separately, as this prevents overestimation.
Recalculate your TDEE whenever your weight changes by 5-10 pounds or if your activity level changes significantly. As you lose weight, your TDEE decreases, so periodic recalculation ensures your calorie targets remain appropriate.
BMR (Basal Metabolic Rate) is the calories you'd burn if you stayed in bed all day - just enough for basic bodily functions. TDEE includes BMR plus all daily activities and exercise. You should never eat below your BMR for extended periods.
While possible, losing more than 2 lbs per week typically leads to muscle loss, metabolic adaptation, and difficulty maintaining the loss. A moderate deficit of 500-1000 calories (1-2 lbs per week) is sustainable and preserves muscle mass, especially when combined with strength training.
Weight fluctuates daily due to water retention, food volume, hormones, and sodium intake. Track your weekly average weight instead. If no change occurs after 2-3 weeks, your actual TDEE differs from the estimate - adjust calories by 100-200 and monitor for another 2 weeks.
Yes, macro composition affects body composition, satiety, and performance. Adequate protein (0.7-1g per lb of body weight) preserves muscle during weight loss. Fats support hormones (minimum 0.3g per lb), while carbs fuel activity. Meeting calorie targets with balanced macros optimizes results.
You can maintain the same daily intake or vary calories based on activity (higher on training days, lower on rest days). Both approaches work if weekly totals match your goals. Calorie cycling can improve adherence and performance, but consistency matters most for long-term success.
This calculator provides estimates for educational purposes only and should not replace professional medical advice. Consult with a healthcare provider, registered dietitian, or certified nutritionist before making significant changes to your diet or exercise routine, especially if you have underlying health conditions, are pregnant, or taking medications. Individual caloric needs vary based on numerous factors including metabolism, genetics, hormones, and medical conditions.