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🔢 Total Daily Energy Expenditure

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) – the most important number for successful nutrition planning.

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns daily – including basal metabolic rate (BMR), exercise, digestion and daily activities. It is the central number for any nutrition strategy: for weight loss you eat less than your TDEE; for gaining you eat more.

TDEE vs. BMR – What's the Difference?

BMR (Basal Metabolic Rate) is your body's energy requirement in a state of complete rest – as if you were just sleeping all day. TDEE multiplies BMR by an activity factor (1.2 for sedentary to 1.9 for very active individuals). TDEE is the more realistic and relevant figure.

How Does NutriLumo Calculate TDEE?

NutriLumo uses the Mifflin-St. Jeor formula (scientifically validated, 2002) for BMR calculation, then multiplies by the Harris-Benedict activity factor: Sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), extra active (×1.9).

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Frequently Asked Questions

What is a good TDEE?+
There is no universally 'good' TDEE – it varies greatly by person. The average is approximately 1,800–2,200 kcal for women and 2,200–2,800 kcal for men.
How accurate is the TDEE calculator?+
It provides a science-based estimate. Actual expenditure can vary by ±10–15%. Best calibrated by 2–4 weeks of tracking.
How often should I recalculate my TDEE?+
With significant weight change (±5 kg), change in activity level or after 3–4 months.
Can I increase my TDEE through exercise?+
Yes – regular strength training increases muscle mass, which raises BMR long-term. Cardio raises TDEE directly through calories burned during exercise.

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