// Total Daily Energy Expenditure
Your body burns energy every second — even at rest. TDEE tells you exactly how much fuel you need based on your biology and lifestyle, so you can eat with precision.
A calorie (kcal) is a unit of heat energy — specifically, the amount needed to raise 1 kilogram of water by 1°C. When we talk about food calories, we're measuring the chemical energy your body can extract and use. Everything you do — from breathing to sprinting — runs on this energy stored in the macronutrients you eat.
Every gram of protein and carbohydrate provides ~4 kcal. Fat is more energy-dense at ~9 kcal per gram. Alcohol contributes ~7 kcal per gram but provides no nutritional value. These are the only sources of dietary calories — fibre, water, and micronutrients contain zero.
Your total calorie burn is split into three components: BMR (basal metabolic rate) — energy to stay alive at rest, which accounts for 60–75% of your total. NEAT — non-exercise movement like walking or fidgeting. And EAT — intentional exercise. TDEE adds all three together.
Body weight is governed by energy balance. Eat below your TDEE and your body draws on stored energy (fat loss). Eat above it and the surplus is stored. The size of the deficit or surplus and where calories come from both matter for body composition. There are no shortcuts — only precision.
We use the Mifflin–St Jeor equation — the most validated formula for estimating BMR from height, weight, age, and sex. Your BMR is then multiplied by an activity factor to estimate total daily expenditure. It's an estimate, but a highly accurate starting point used by coaches and clinicians worldwide.
TDEE Calculator
Fill in your stats. We'll do the math.
| Level | Who It's For | Multiplier |
|---|---|---|
| Sedentary | Office worker, no structured exercise | × 1.2 |
| Lightly Active | 1–3 gym sessions or walks per week | × 1.375 |
| Moderately Active | 3–5 sessions/week, moderate intensity | × 1.55 |
| Very Active | Daily training, sports, or physical work | × 1.725 |
| Extremely Active | Twice-daily training or heavy labor job | × 1.9 |