Question 1

What is TDEE (Total Daily Energy Expenditure)?

Accepted Answer

TDEE is the total number of calories your body burns in 24 hours, combining your BMR, physical activity, the thermic effect of food, and non-exercise activity thermogenesis (NEAT). It is the number of calories you need to maintain your current weight.

Question 2

How is TDEE calculated?

Accepted Answer

We calculate BMR with the Mifflin-St Jeor equation, then multiply by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active. The WHO standards add a small correction for sedentary office work.

Question 3

How many calories should I eat to lose weight?

Accepted Answer

For sustainable fat loss, the CDC recommends a 15-20% deficit below your TDEE. This typically means 300-500 fewer calories per day and 0.5-1 lb of weight loss per week. Larger deficits risk muscle loss and metabolic slowdown.

Question 4

How many calories should I eat to gain muscle?

Accepted Answer

For lean muscle gain, eat 10-15% above your TDEE (a 250-500 calorie surplus). Combine with progressive resistance training and 0.7-1 g of protein per pound of body weight. Larger surpluses lead to excess fat gain.

Question 5

Is this TDEE calculator free with no signup?

Accepted Answer

Yes. The BodyStd TDEE calculator is 100% free, runs in your browser, and requires no account or personal information. Enter your age, sex, height, weight, and activity level for instant results.

Question 6

How often should I recalculate my TDEE?

Accepted Answer

Recalculate every 2-3 months or after a 5% body weight change. As you lose or gain weight, your BMR and TDEE shift. Recalculate during active weight management for accurate targets.

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