TDEE Calculator (Total Daily Energy Expenditure)
Calculate your daily maintenance calories, macronutrient targets, and total energy expenditure based on activity level.
⚡ Energy Parameters
Yrs
cm
kg
Basal Metabolism (BMR)
1,698 kcal
Active Burn (TEPA / NEAT)
637 kcal
Understanding the 4 Components of TDEE
| Component | Share of Daily Energy | Description |
|---|---|---|
| BMR (Basal Metabolic Rate) | 60% – 70% | Energy needed to sustain vital organs at complete rest |
| NEAT (Non-Exercise Activity) | 15% – 20% | Energy spent on walking, fidgeting, working, and daily tasks |
| EAT (Exercise Activity) | 5% – 15% | Direct energy burned during gym, running, or sports workouts |
| TEF (Thermic Effect of Food) | 8% – 10% | Energy expended to digest, absorb, and metabolize nutrients |