Calculate Total Daily Energy Expenditure
TDEE (Total Daily Energy Expenditure) is the total calories you burn daily. It's calculated by multiplying your BMR by an activity multiplier: Sedentary (1.2), Light activity (1.375), Moderate (1.55), Very active (1.725), or Extremely active (1.9).
For weight loss, eat 500-750 calories below your TDEE for 1-1.5 pounds loss per week. Never go below 1200 (women) or 1500 (men) calories. A 20-25% deficit is sustainable and preserves muscle mass better than extreme deficits.
If your TDEE already includes your typical exercise, don't eat back calories. If you exercise more than usual, eat back 50-75% of those extra calories, as calorie burn estimates are often inflated by fitness trackers.
TDEE calculators are estimates with 10-15% variance. Use your calculated TDEE as a starting point, then adjust based on actual weight changes over 2-4 weeks. Track food accurately and weigh yourself consistently for best results.
TDEE decreases because smaller bodies require less energy to maintain and move. Additionally, metabolic adaptation can reduce calorie burn by 5-15%. Recalculate TDEE every 10-15 pounds lost and maintain muscle through strength training.
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