What Does TDEE Mean and How Do You Calculate It?

When it comes to burning calories, not everyone has the same metabolism or activity level. That's where TDEE comes into play

woman working out in the gym with battle ropes

You hear it all the time: “Calories in, calories out.”

It’s one of the basic rules of weight loss. If you consume more calories than you burn off, you gain weight; if you consume fewer calories than you burn off, you lose weight. The problem is that not everyone has the same metabolism or activity level.

That’s where TDEE comes into play—it’s a way to measure how much energy your body burns every day and an important tool for losing weight safely.

BUT WAIT! You can now get the correct amount of calories burned each day. Try a TDEE calculator that will help you to find out the calorie consumption needed to keep your body at the highest level of metabolism without any effort involved. It’s now the easiest way for weight loss lovers who have to find their daily calories that are burned!

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is a daily calorie expenditure, which is different from your BMR (basal metabolic rate).

The number of calories you need to eat in order to maintain your current weight depends on many factors, including gender, age and activity level.

How to calculate your TDEE

To calculate your TDEE, you’ll need to multiply your BMR by an activity multiplier.

The activity multiplier is based on how much exercise you do per day, and it ranges from 1.2 to 2.3. If you were completely sedentary, meaning that you did no exercise at all except for daily activities like walking upstairs or cleaning your house, then the multiplier would be 1.2 (the original estimate). [Source: Physical Activity and Policy Recommendations: A Social Multiplier Approach]

Importance of TDEE

Your TDEE is important because it tells us how many calories we need to maintain our current weight if we do nothing else throughout the day besides eating food and moving around a little bit!

In other words: this number gives us an idea of how many calories we burn every day without doing anything else besides sleeping and reading bedtime stories before falling asleep.

TDEE and weight loss, maintenance and gain

TDEE is a great tool for weight loss, weight maintenance and weight gain. If you want to lose weight, it’s important to know how many calories you need on a daily basis in order to maintain your current weight. If you want to lose more than one pound per week, however, then you will need to eat less than this number of calories per day.

If you’re eating fewer calories than what your body requires each day (or if you’re exercising), then the excess energy will be stored as fat because the body can only store so much energy at one time.

This means that if two people have the same activity level but one person eats more food than another does, he or she will likely have more fat on his or her body—even if both ate an identical amount of protein and carbohydrates!

Formulas for calculating your TDEE correctly

There are many formulas for estimating your TDEE, but most of them can be reduced down to three basic equations:

Harris-Benedict (or HB) equation

This formula was developed in 1919 by a group of physicians and is used by many people to estimate their basal metabolic rate (BMR). It’s based on age, sex, weight and height—and gives you an estimation of how much energy you’re burning at rest each day.

Mifflin-St Jeor

This is another popular method for calculating your BMR or daily caloric needs. It also considers age, sex, weight and height like the HB equation does but adds an additional factor from body fat percentage (BF%) which makes it more accurate than some other methods that don’t account for this factor as well as they should.


This method takes into consideration lean body mass instead of just total fat percentage like other formulas do; however it’s only accurate for folks who have been training consistently over time so if this applies to you then give this one a go!

You can use your TDEE to figure out what you need to eat

If you want to gain muscle mass, you need to eat more than your TDEE. If you want to lose weight or improve your body composition, then eating fewer calories than your TDEE will work.

The Harris-Benedict equation can be used as an estimate for how many calories someone should consume each day based on their gender and weight range.

It does not take into account age or height because these factors do not impact your metabolic rate enough to significantly affect the total number of calories needed in order to maintain a healthy weight within that range over time—but it can still help give you a starting point if nothing else! [Source: Ability of the Harris-Benedict formula to predict energy requirements differs with weight history and ethnicity]


In conclusion, TDEE is an important factor in weight loss and maintenance. You can use your TDEE to figure out what you need to eat and track progress accordingly. If you are getting short of time, we recommend finding an online TDEE calculator that gives quick results regarding energy expenditure!

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