Total Daily Energy Expenditure (TDEE

Physiology of Total Daily Energy Expenditure (TDEE)

Your Total Daily Energy Expenditure represents the total sum of all calories burned by your body across 24 hours:

• Basal Metabolic Rate (BMR, ~60–70%): Cellular energy required to keep vital organs functioning at complete rest.

• Thermic Effect of Food (TEF, ~8–12%): Energy burned digesting, absorbing, and assimilating nutrients (protein has the highest TEF at 20–30%, carbs 5–10%, fats 0–3%).

• Non-Exercise Activity Thermogenesis (NEAT, ~15–20%): Unconscious movement, walking, standing, typing, and fidgeting.

• Exercise Activity Thermogenesis (EAT, ~5–15%): Intentional cardio, weight training, and sports.

The 3,500 kcal Rule in Weight Management

One pound of human adipose tissue stores approximately 3,500 kilocalories of metabolic energy. A daily 500 kcal deficit produces approximately 3,500 kcal of weekly deficit, resulting in ~1 lb (~0.45 kg) of fat loss per week without sacrificing lean muscle.

How to Use This Calculator

Enter your Measurement Units — select from Metric (kg, cm), Imperial (lbs, inches), Biological Sex — select from Male, Female, Age (Years) (e.g. 28), Body Weight (e.g. 75 kg (or 165 lbs)), Height (e.g. 178 cm (or 70 inches)), Daily Physical Activity Level (PAL) — select from Sedentary (Desk job, minimal intentional exercise), Lightly Active (Light exercise / walking 1–3 days/week), Moderately Active (Moderate exercise / gym 3–5 days/week), and Body Composition Goal — select from Maintain Weight (0 kcal change), Mild Weight Loss (-250 kcal/day, ~0.5 lb / 0.25 kg per week), Standard Weight Loss (-500 kcal/day, ~1.0 lb / 0.45 kg per week). Results update instantly — no submit button needed. Use metric or imperial units as labeled. For the most accurate result, measure height and weight in the morning without shoes.

The Formula

Total Daily Energy Expenditure (TDEE) & Calorie Balance equations:

BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A + (5 for men, -161 for women)

TDEE = BMR × PAL (Physical Activity Level)

Target Caloric Intake = TDEE + Δ_Calorie Goal

Protein Target (g) = Weight (kg) × 2.0 g/kg

Fat Target (g) = (Target Calories × 0.25) / (9 kcal/g), Carb Target (g) = (Remaining Calories) / (4 kcal/g)

Worked Example

For example, evaluating a 28-year-old male measuring 178 cm, 75 kg (165 lbs) who works out 4 days/week aiming for standard fat loss (-500 kcal): BMR is 10(75) + 6.25(178) - 5(28) + 5 = 1728 kcal/day. Maintenance TDEE is . Target fat-loss calorie intake is supported by 150g protein (600 kcal), 60g fats (540 kcal), and 259g carbs (1038 kcal).

Understanding Your Result

Your BMR is the calories burned at complete rest — your TDEE (Total Daily Energy Expenditure) adds activity. To lose 1 lb/week, create a 500 kcal/day deficit. To lose 2 lbs/week, a 1,000 kcal/day deficit is required — this is generally the safe maximum recommended by clinicians. Below 1,200 kcal/day for women or 1,500 kcal/day for men risks metabolic adaptation and nutrient deficiencies. Protein intake of 1.6–2.2 g/kg body weight preserves muscle during a caloric deficit.