TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - the total calories your body burns in a day.
Profile
TDEE Result
Your BMR
Result Interpretation
Enter your details to see your TDEE result and interpretation.
Authority Source
This calculator uses the Mifflin-St Jeor equation for BMR calculation, which is the most accurate formula recommended by nutrition experts.
TDEE Standards by Ethnicity
Compare health standards across major US ethnic groups
| Ethnic Group | Notes |
|---|---|
| Asian American | May have slightly lower BMR due to smaller body size |
| White/Caucasian | Standard Mifflin-St Jeor formula |
| African American | May have higher BMR due to higher muscle mass |
| Hispanic/Latino | Similar BMR but different body composition |
| Native American | BMR varies by tribal group |
These standards are based on CDC, WHO, and NIH research. Individual health assessments may vary. Consult a healthcare provider for personalized advice.
Real-Life Case Studies
Learn from real people's health journeys
John's Journey to Healthy BMI
John, 45, 5'9", 210 lbs
Initial Status
Obese
BMI: 31.8
Goal Status
Normal
BMI: 24.5
Changes Made
- Reduced daily calorie intake by 500 kcal
- Increased physical activity to 150 mins/week
Results
- Lost 45 lbs over 6 months
- BMI reduced from 31.8 to 24.5
Maria's Body Fat Transformation
Maria, 32, 5'5", 165 lbs
Initial Status
Overfat
Body Fat: 38%
Goal Status
Fit
Body Fat: 28%
Changes Made
- Started strength training 3x/week
- Added HIIT cardio 2x/week
Results
- Body fat decreased from 38% to 28%
- Lean muscle mass increased by 8 lbs
Chen's Asian BMI Awareness
Chen, 35, 5'8", 160 lbs
Initial Status
Overweight (Asian)
BMI: 25.2
Goal Status
Normal (Asian)
BMI: 22
Changes Made
- Adopted portion control
- Incorporated daily walking
Results
- BMI reduced from 25.2 to 21.8
- Lowered risk of type 2 diabetes
Understanding TDEE
What TDEE Measures
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes BMR plus calories burned through physical activity and digestion.
Activity Factors
TDEE is calculated by multiplying BMR by an activity factor: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), or extra active (1.9).
Calorie Balance
Weight loss occurs when calorie intake is less than TDEE. Weight gain occurs when intake exceeds TDEE. A deficit of 300-500 calories per day leads to healthy weight loss.
Adjusting for Goals
For weight loss, aim for a 10-20% deficit from TDEE. For muscle gain, aim for a 5-10% surplus. Monitor progress and adjust intake as needed.
Real-Life Case Studies
Learn from real people's health journeys
John's Journey to Healthy BMI
John, 45, 5'9", 210 lbs
Initial Status
Obese
BMI: 31.8
Goal Status
Normal
BMI: 24.5
Changes Made
- Reduced daily calorie intake by 500 kcal
- Increased physical activity to 150 mins/week
Results
- Lost 45 lbs over 6 months
- BMI reduced from 31.8 to 24.5
Maria's Body Fat Transformation
Maria, 32, 5'5", 165 lbs
Initial Status
Overfat
Body Fat: 38%
Goal Status
Fit
Body Fat: 28%
Changes Made
- Started strength training 3x/week
- Added HIIT cardio 2x/week
Results
- Body fat decreased from 38% to 28%
- Lean muscle mass increased by 8 lbs
Chen's Asian BMI Awareness
Chen, 35, 5'8", 160 lbs
Initial Status
Overweight (Asian)
BMI: 25.2
Goal Status
Normal (Asian)
BMI: 22
Changes Made
- Adopted portion control
- Incorporated daily walking
Results
- BMI reduced from 25.2 to 21.8
- Lowered risk of type 2 diabetes
Understanding TDEE
What TDEE Measures
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes BMR plus calories burned through physical activity and digestion.
Activity Factors
TDEE is calculated by multiplying BMR by an activity factor: sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), or extra active (1.9).
Calorie Balance
Weight loss occurs when calorie intake is less than TDEE. Weight gain occurs when intake exceeds TDEE. A deficit of 300-500 calories per day leads to healthy weight loss.
Adjusting for Goals
For weight loss, aim for a 10-20% deficit from TDEE. For muscle gain, aim for a 5-10% surplus. Monitor progress and adjust intake as needed.