SlickCalc

TDEE Calculator

Calculate your Total Daily Energy Expenditure and see how your body uses energy.

Gender
Unit System
Age
Height
cm
Weight
kg
Activity Level

Your TDEE

2,546

kcal/day

BMR vs TDEE

Basal Metabolic Rate (BMR)

1,643

kcal/day

Total Daily Energy Expenditure

2,546

kcal/day

Energy Breakdown
Basal Metabolism
1,643 kcal (65%)
Food Thermic Effect
255 kcal (10%)
Physical Activity
648 kcal (25%)
Macro Recommendations
ProteinCarbsFat
Balanced191g(30%)255g(40%)85g(30%)
Low Carb255g(40%)127g(20%)113g(40%)
High Protein255g(40%)191g(30%)85g(30%)
Keto159g(25%)32g(5%)198g(70%)

How TDEE Works

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It consists of three main components: Basal Metabolic Rate (BMR) which accounts for 60-70% of total expenditure, the Thermic Effect of Food (TEF) at about 10%, and physical activity which varies based on your lifestyle.

Understanding your TDEE helps you make informed decisions about nutrition. Eating at your TDEE maintains your weight, eating below it creates a calorie deficit for weight loss, and eating above it creates a surplus for weight gain. You can also use our calorie calculator to see detailed goal-based recommendations, or check your BMI for a quick health screening. The macro recommendations show how to split your calories across protein, carbs, and fat for different dietary approaches.

Frequently Asked Questions

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through physical activity and food digestion. TDEE is always higher than BMR.
What is the Thermic Effect of Food (TEF)?
TEF is the energy your body uses to digest, absorb, and process nutrients from food. It typically accounts for about 10% of your total daily energy expenditure. Protein has the highest thermic effect at 20-30%, while carbs are 5-10% and fats are 0-3%.
Which diet plan should I choose?
The balanced plan (30/40/30) works well for most people. Low carb (40/20/40) may help with blood sugar control. High protein (40/30/30) supports muscle building. Keto (25/5/70) is a specialized approach that should be discussed with a healthcare provider.
How often should I recalculate my TDEE?
Recalculate your TDEE whenever your weight changes by 5+ kg (10+ lbs), your activity level changes significantly, or every 2-3 months during a weight loss or gain program to ensure your calorie targets remain accurate.

Related Tools

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Calorie Deficit Calculator
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Macro Calculator
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BMI Calculator
Calculate your Body Mass Index and see if your weight is healthy.