TDEE Calculator: Understanding Total Daily Energy Expenditure
Learn how TDEE is calculated, why it matters for weight management, and how to use your TDEE for effective nutrition planning.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes all energy used for basic functions, physical activity, and digesting food.
Components of TDEE
BMR (Basal Metabolic Rate)
Calories burned at complete rest - typically 60-75% of TDEE.
TEF (Thermic Effect of Food)
Energy used to digest food - about 10% of caloric intake.
NEAT (Non-Exercise Activity Thermogenesis)
Calories burned through daily activities like walking, fidgeting.
EAT (Exercise Activity Thermogenesis)
Calories burned through intentional exercise.
How to Calculate TDEE
- Sedentary (1.2): Little or no exercise
- Light (1.375): Exercise 1-3 days/week
- Moderate (1.55): Exercise 3-5 days/week
- Active (1.725): Exercise 6-7 days/week
- Very Active (1.9): Hard exercise daily