How Many Calories Do You Need Per Day? TDEE Explained

The number of calories you need each day depends on your age, weight, height and how active you are. Our free TDEE calculator works it out precisely.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including all activity.

It has four components:

• BMR (Basal Metabolic Rate): calories burned at complete rest (about 60-70% of TDEE)
• NEAT: calories from everyday movement like walking and standing
• TEF: calories burned digesting food (about 10%)
• EAT: calories burned during deliberate exercise

How to use the TDEE calculator

1. Enter your age, sex, weight and height
2. Select your activity level honestly
3. Click Calculate

Activity levels:

• Sedentary: desk job, little exercise
• Lightly active: light exercise 1-3 times per week
• Moderately active: moderate exercise 3-5 times per week
• Very active: hard exercise 6-7 times per week
• Extra active: physical job plus training twice a day

Understanding your results

Your TDEE is your maintenance calories. Eat this and your weight stays the same.

Goal targets from your TDEE:

• Lose 0.5kg per week: TDEE minus 500 calories
• Lose 0.25kg per week: TDEE minus 250 calories
• Maintain weight: eat your TDEE
• Gain 0.5kg per week: TDEE plus 500 calories

Real example

28-year-old woman, 65kg, 168cm, moderately active: BMR: 1,484 calories TDEE with activity factor (x1.55): 2,300 calories To lose slowly (0.25kg/week): 2,050 calories per day

Macronutrient split from TDEE

• Balanced: 30% protein, 40% carbs, 30% fat
• High protein: 35% protein, 35% carbs, 30% fat
• Low carb: 30% protein, 20% carbs, 50% fat

At 2,300 calories balanced: Protein 172g, Carbs 230g, Fat 77g

Frequently asked questions

How is TDEE different from BMR? BMR is calories at complete rest. TDEE includes BMR plus all movement. TDEE is always higher.

Why do I gain weight eating my TDEE? TDEE is an estimate. If gaining weight, your actual TDEE is lower. Reduce by 100-200 calories and reassess after 2-3 weeks.

Does TDEE change over time? Yes. As you lose weight, BMR decreases. Recalculate every 4-6 weeks or after significant weight changes.

Is it safe to eat 500 calories below TDEE? A 500 calorie deficit is generally safe for most adults producing about 0.5kg loss per week. Do not go below 1200 (women) or 1500 (men) without medical supervision.

Should I eat my TDEE on rest days? Most people do well eating a consistent daily amount. Calorie cycling works for some athletes but is not necessary for most people.