Total Daily Energy (TDEE) Calculator
Calculate your exact daily caloric burn, basal metabolism, thermic effect of food, and goal calorie deficit.
Your maintenance expenditure is 2,642 kcal. A 500 kcal deficit targets ~1.0 lb of fat loss per week.
Daily Energy Expenditure FAQs
What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It is composed of four physiological components: Basal Metabolic Rate (BMR ~60-70%), Non-Exercise Activity Thermogenesis (NEAT ~15-20%), the Thermic Effect of Food (TEF ~10%), and Exercise Activity Thermogenesis (EAT ~5-10%).
How do activity multipliers (PAL factors) calculate total daily energy?
Physical Activity Level (PAL) factors established by the Joint FAO/WHO/UNU Expert Consultation multiply your baseline BMR by 1.20 (sedentary) to 1.90 (elite athlete) based on physical movement and occupational energy demands.
How does the body adapt to prolonged caloric restriction (metabolic adaptation)?
During prolonged energy deficits, resting metabolic rate and spontaneous daily fidgeting (NEAT) naturally downregulate. Clinical models (Hall et al., The Lancet 2011) show dynamic energy balance adaptations that this calculator accounts for to provide realistic fat loss timelines.
What is the best calorie deficit for sustainable fat loss?
A moderate deficit of 300 to 500 calories below TDEE allows for a sustainable loss of approximately 0.5 to 1.0 lb (0.25 to 0.5 kg) of adipose tissue per week while preserving lean muscle mass and metabolic rate.
Scientific References & Peer-Reviewed Literature
- FAO/WHO/UNU. (2004). Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation. Technical Report Series 1, Food and Agriculture Organization of the United Nations, Rome.
- Hall KD, Sacks G, Chandramohan D, et al. (2011). Quantification of the effect of energy imbalance on bodyweight. The Lancet, 378(9793), 826–837. PMID: 21872751.
- Mifflin MD, St Jeor ST, Hill LA, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247. PMID: 2305711.
- Levine JA. (2002). Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 16(4), 679–702. PMID: 12468415.
