Total Daily Energy Expenditure (TDEE) Explained
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR), the thermic effect of food, and all physical activity. Understanding your TDEE is the foundation of any effective weight management plan, whether your goal is to lose weight, gain muscle, or maintain your current physique.
How TDEE is Calculated
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5 (for males). BMR is then multiplied by an activity factor to get TDEE. A sedentary person multiplies by 1.2, lightly active by 1.375, moderately active by 1.55, very active by 1.725, and extremely active by 1.9.
Calories for Weight Loss
To lose approximately 0.5 kg (1 lb) per week, you need to create a calorie deficit of about 500 calories per day below your TDEE. This can be achieved through reduced calorie intake, increased physical activity, or a combination of both. It is generally not recommended to consume fewer than 1,200 calories per day for women or 1,500 for men without medical supervision, as this can lead to nutritional deficiencies and metabolic slowdown.
Beyond Calories: Macronutrient Balance
While total calorie intake determines weight change, macronutrient distribution (protein, carbohydrates, and fats) affects body composition, energy levels, and overall health. A balanced approach typically includes 25-35% protein, 35-45% carbohydrates, and 25-35% fats. Protein is particularly important for preserving muscle mass during weight loss. Use our Calorie Calculator above to determine your daily calorie needs and start building a personalized nutrition plan.