TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. It's essential for understanding your calorie needs for weight management.

How do I calculate my TDEE?

Calculate your BMR using the Mifflin-St Jeor equation, then multiply by an activity factor: Sedentary (×1.2), Light activity (×1.375), Moderate activity (×1.55), Very active (×1.725), or Extremely active (×1.9).

How many calories should I eat to lose weight?

To lose weight, eat 300-500 calories below your TDEE for gradual weight loss (about 0.25-0.5kg per week). A deficit of 500 calories per day equals approximately 0.5kg weight loss per week. Never eat below 1,200 (women) or 1,500 (men) calories without medical supervision.

TDEE Calculator Guide: Calculate Your Daily Energy 2025

TDEE Calculator Guide: Calculate Your Daily Energy Expenditure

Last updated: February 2026 | 10 min read

Whether you want to lose weight, build muscle, or maintain your current physique, understanding your Total Daily Energy Expenditure (TDEE) is the foundation of any successful nutrition plan. This guide explains how TDEE works and how to use it effectively.

Calculate Your TDEE

Use our free Calorie Calculator to find your daily energy needs.

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What Is TDEE?

TDEE stands for Total Daily Energy Expenditure—the total number of calories your body burns in a day. It's composed of several components:

Component	% of TDEE	Description
BMR (Basal Metabolic Rate)	60-70%	Calories burned at rest for basic functions
TEF (Thermic Effect of Food)	10%	Energy used to digest food
NEAT (Non-Exercise Activity)	15-20%	Daily movement, fidgeting, walking
EAT (Exercise Activity)	5-15%	Planned exercise and workouts

How to Calculate TDEE

Step 1: Calculate Your BMR

The Mifflin-St Jeor equation is the most accurate for most people:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Example: 35-year-old woman, 70kg, 165cm

BMR = (10 × 70) + (6.25 × 165) - (5 × 35) - 161

BMR = 700 + 1031.25 - 175 - 161

BMR = 1,395 calories/day

Step 2: Apply Activity Multiplier

Activity Level	Multiplier	Description
Sedentary	1.2	Desk job, little or no exercise
Lightly Active	1.375	Light exercise 1-3 days/week
Moderately Active	1.55	Moderate exercise 3-5 days/week
Very Active	1.725	Hard exercise 6-7 days/week
Extremely Active	1.9	Very hard exercise, physical job

Example Continued: Moderately Active

TDEE = BMR × Activity Multiplier

TDEE = 1,395 × 1.55

TDEE = 2,162 calories/day

Using TDEE for Weight Goals

Weight Loss

Create a calorie deficit by eating less than your TDEE:

Deficit	Weekly Loss	Best For
250 calories	~0.25kg	Slow, sustainable loss
500 calories	~0.5kg	Moderate weight loss
750 calories	~0.75kg	Faster loss (more challenging)
1000 calories	~1kg	Aggressive (not recommended long-term)

Recommendation: A 300-500 calorie deficit is sustainable for most people and preserves muscle mass.

Weight Maintenance

Eat approximately your TDEE to maintain current weight. Allow for a range of ±100 calories for daily fluctuations.

Muscle Gain (Bulking)

Create a calorie surplus by eating more than your TDEE:

Surplus	Expected Gain	Type
200-300 calories	0.25-0.5kg/month	Lean bulk (minimal fat)
300-500 calories	0.5-1kg/month	Moderate bulk
500+ calories	1kg+/month	Aggressive bulk (more fat gain)

TDEE vs BMR: What's the Difference?

BMR	TDEE
Calories burned at complete rest	Total calories burned including activity
Only vital functions (breathing, circulation)	All daily activities and exercise
Cannot change without changing body composition	Changes with activity level
Minimum to survive	Actual daily needs

Factors That Affect TDEE

Body Composition

Muscle burns more calories than fat. Two people of the same weight can have very different TDEEs based on muscle mass.

Age

Metabolism naturally slows with age, typically by 1-2% per decade after age 20.

Hormones

Thyroid function, testosterone, and estrogen levels all influence metabolic rate.

Diet History

Extended dieting can cause metabolic adaptation, temporarily lowering TDEE.

Sleep

Poor sleep can reduce metabolic rate and increase hunger hormones.

Stress

Chronic stress affects cortisol levels and metabolism.

NEAT: The Hidden Calorie Burner

Non-Exercise Activity Thermogenesis (NEAT) is often overlooked but can account for 15-20% of TDEE:

Walking: Taking stairs, walking to shops
Standing: Standing desk, cooking
Fidgeting: Tapping feet, moving around
Housework: Cleaning, gardening
Playing with children: Active parenting

 Boost Your NEAT
 Take 10,000 steps daily
Stand or walk during phone calls
Use a standing desk
Park further away from destinations
Take regular walking breaks

 

Sample TDEE Values

Profile	BMR	TDEE (Moderate)
Woman, 25, 60kg, 165cm	1,370	2,125
Woman, 35, 70kg, 165cm	1,395	2,162
Woman, 45, 75kg, 160cm	1,340	2,077
Man, 25, 75kg, 178cm	1,765	2,735
Man, 35, 85kg, 180cm	1,820	2,821
Man, 45, 90kg, 175cm	1,790	2,775

Common TDEE Mistakes

Overestimating activity level: Most people are less active than they think
Not adjusting as weight changes: TDEE decreases as you lose weight
Ignoring weekends: Calculate based on average weekly activity
Eating back all exercise calories: Trackers often overestimate
Expecting exact numbers: TDEE is an estimate, not an exact figure

Finding Your True TDEE

The most accurate way to find your TDEE is through tracking:

Track calories accurately for 2-3 weeks
Weigh yourself daily at the same time
Calculate average weight change per week
Adjust calculations based on actual results

If weight is stable: Your intake = TDEE
If losing 0.5kg/week: Your TDEE = intake + 500
If gaining 0.5kg/week: Your TDEE = intake - 500

Macronutrient Distribution

Once you know your TDEE, consider how to split your calories:

Goal	Protein	Carbs	Fat
Weight Loss	30-35%	35-40%	25-30%
Maintenance	20-25%	45-50%	25-30%
Muscle Gain	25-30%	45-55%	20-25%

Protein Recommendations

General health: 0.8g per kg body weight
Weight loss: 1.2-1.6g per kg body weight
Muscle building: 1.6-2.2g per kg body weight

Adjusting Your TDEE Over Time

Your TDEE isn't static—it changes as your body changes:

Every 5kg lost: Recalculate (TDEE drops by ~50-75 calories)
Activity changes: Update your activity multiplier
Age: Recalculate annually
Muscle gain: TDEE increases with more muscle mass

Calculate Your Energy Needs

Use our Calorie Calculator to find your personalised TDEE!

Conclusion

Understanding your TDEE is the foundation of successful nutrition planning. Key takeaways:

TDEE = BMR × Activity Multiplier
Eat below TDEE to lose weight, above to gain
A 300-500 calorie deficit is sustainable for weight loss
Recalculate as your weight and activity change
Track for 2-3 weeks to find your true TDEE
NEAT can significantly boost daily calorie burn

Remember, calculators provide estimates. Listen to your body and adjust based on real-world results.

TDEE and UK Health: What the Data Shows

Understanding Total Daily Energy Expenditure is particularly relevant for UK residents, given the nation's ongoing challenges with obesity and related health conditions. According to NHS Digital, approximately 64% of adults in England are classified as overweight or obese, with the prevalence rising steadily over the past two decades. Public Health England recommends that adults consume around 2,000 calories per day for women and 2,500 for men, but these are average guidelines and individual TDEE can vary dramatically based on age, body composition, and activity level.

The UK Government's Eatwell Guide provides a framework for balanced nutrition that complements TDEE-based planning. The NHS Change4Life and Better Health campaigns encourage calorie awareness as a tool for weight management. Notably, since April 2022, restaurants, cafes, and takeaways in England with 250 or more employees are required to display calorie information on their menus, making it easier for consumers to track their intake against their TDEE. The NHS weight management programme offers free 12-week plans that incorporate calorie tracking and activity monitoring, tools that work best when paired with an accurate TDEE calculation.

Frequently Asked Questions About TDEE

How accurate are TDEE calculators?

TDEE calculators provide a useful estimate, typically within 10-15% of your actual energy expenditure. The Mifflin-St Jeor equation, which most modern calculators use, has been shown in clinical studies to be the most accurate predictive formula for BMR, but individual variation in metabolism, body composition, and non-exercise activity thermogenesis (NEAT) means the result is always an approximation. For best accuracy, use the calculator as a starting point and adjust based on your actual weight changes over 2-4 weeks. If you are losing or gaining weight unexpectedly, your true TDEE is likely different from the estimate.

Should I eat below my TDEE every day to lose weight?

A moderate caloric deficit of 300 to 500 calories below your TDEE is generally recommended by the NHS for sustainable weight loss, aiming for around 0.5 to 1 kg per week. Eating significantly below your TDEE (more than 1,000 calories deficit) can lead to muscle loss, nutritional deficiencies, metabolic adaptation, and is difficult to maintain long-term. Some people find success with weekly calorie targets rather than daily ones, allowing slightly higher intake on active days and lower intake on rest days, as long as the average weekly deficit remains consistent.

Does my TDEE change as I get older?

Yes, TDEE generally decreases with age. Basal metabolic rate drops by approximately 1-2% per decade after the age of 20, primarily due to the gradual loss of lean muscle mass (sarcopenia). By the age of 70, an average person's BMR may be 15-20% lower than at age 25. This is one reason why many people gain weight as they age without changing their eating habits. Regular resistance training and maintaining muscle mass can help offset this decline. The NHS recommends strength exercises on at least two days per week for adults of all ages to preserve muscle and support a healthy metabolism.

UK Calculator Financial Team

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Dr. Sarah Chen, PhD

Research Scientist, Public Health

Sarah holds a PhD in Public Health from the University of Edinburgh and has published research on UK health metrics and obesity trends. She translates complex medical data into practical, accessible guidance for everyday readers.

Practical Tips for UK Residents Managing Their TDEE

Making the most of your TDEE calculation requires practical application, and several UK-specific resources and considerations can help you put the numbers into action effectively.

Use the NHS Eatwell Guide as a framework. The NHS Eatwell Guide recommends that roughly a third of your daily food intake should come from starchy carbohydrates, another third from fruit and vegetables, with the remainder split between protein, dairy, and small amounts of unsaturated fats. When you know your TDEE, you can use this framework to plan meals that hit your calorie target while meeting nutritional requirements. The NHS Better Health website offers free meal plans and recipes designed for UK adults, making it easier to structure your eating around your calculated energy needs.

Account for seasonal activity changes. UK weather significantly affects NEAT and exercise patterns. During the shorter days of autumn and winter, many people become less active, reducing their TDEE by 100 to 300 calories per day compared to summer months. If you commute by bicycle in summer but switch to driving in winter, or if you walk less during dark evenings, your TDEE will drop accordingly. Recalculating your energy needs seasonally, or at least acknowledging the shift, can help prevent gradual winter weight gain that many UK adults experience.

NHS weight management support. If you are using TDEE to manage your weight, the NHS offers free 12-week weight loss plans and the Better Health app, which includes calorie counting features calibrated to UK food products and portion sizes. Your GP can also refer you to local weight management services, many of which use TDEE-based approaches. These services are free under the NHS and provide professional guidance that complements self-directed calorie tracking.

UK calorie labelling regulations. Since April 2022, large food businesses in England with 250 or more employees, including restaurants, cafes, and takeaway chains, are required to display calorie information on their menus. This regulation applies to major chains such as McDonald's, Greggs, Nando's, Costa, and Pret A Manger. Knowing your TDEE makes this information immediately actionable. If your TDEE is 2,200 calories and you see that a meal deal contains 900 calories, you can quickly assess that it represents approximately 41 percent of your daily energy budget and plan your remaining meals accordingly. Scotland and Wales have indicated similar legislation may follow, and many businesses apply the labelling UK-wide regardless of the specific devolved requirements.

What free tools can I use to track my calorie intake against my TDEE in the UK?

Several free apps work well for UK users. MyFitnessPal has an extensive UK food database including supermarket own-brand products from Tesco, Sainsbury's, Aldi, and Lidl. The NHS Better Health app is specifically designed for UK residents and uses NHS nutritional guidelines. Nutracheck is a UK-developed app with a comprehensive database of British foods including popular restaurant and takeaway chains. All three allow you to set your TDEE as a daily calorie target and track meals, snacks, and drinks against it throughout the day.