TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It combines your Basal Metabolic Rate (BMR) — the energy needed just to keep you alive at rest — with the thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and exercise activity thermogenesis (EAT). Understanding your TDEE is the foundation of any nutrition strategy, whether for fat loss, muscle gain, or maintenance.

Gender

Age

Weight (kg)

Height (cm)

Activity Level

ਟੀਚਾ

Understanding Your Total Daily Energy Expenditure

ਮੁੱਖ ਤੱਥ

BMR accounts for 60-70% of total daily calories burned, even without any movement
NEAT (fidgeting, standing, walking) varies by 500-2000 calories between individuals
Muscle tissue burns ~6 calories per pound per day at rest vs ~2 for fat tissue
Metabolic adaptation reduces TDEE by 15-25% during prolonged caloric restriction
The thermic effect of protein is 20-30% vs 5-10% for carbs and 0-3% for fats
TDEE decreases approximately 2-3% per decade after age 30 without intervention

Why TDEE Calculations Are Estimates, Not Prescriptions

TDEE formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) provide estimates based on population averages. Individual variation of ±15% is normal due to differences in hormonal status (thyroid, cortisol, insulin sensitivity), gut microbiome composition (which affects calorie extraction from food), genetic metabolic rate differences, and adaptive thermogenesis. The most accurate approach is to use a formula as a starting point, then adjust based on 2-3 weeks of tracking actual weight change against caloric intake.

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Which TDEE formula is most accurate? +

The Mifflin-St Jeor equation is considered most accurate for most adults (within 10%). The Katch-McArdle formula may be better if you know your body fat percentage, as it accounts for lean mass directly.

How much should I eat to lose fat without losing muscle? +

A deficit of 300-500 calories below TDEE (roughly 15-20%) preserves muscle while losing fat at 0.5-1 lb per week. Larger deficits accelerate muscle loss. Adequate protein (0.8-1g per pound of bodyweight) is essential during a deficit.

Does metabolism slow permanently with dieting? +

No. Metabolic adaptation is reversible. After returning to maintenance calories for 4-8 weeks (a "diet break" or reverse diet), metabolic rate recovers. However, frequent crash dieting can make adaptation happen faster in subsequent attempts.

Should I eat back exercise calories? +

Partially. Fitness trackers overestimate calorie burn by 20-50%. If your TDEE already includes an activity multiplier, eating back all exercise calories will put you above maintenance. A safe approach: eat back 50% of tracked exercise calories.

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