TDEE Calculator
Understand how many calories your body burns each day based on your activity level.
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💡 Don't have a pedometer? Use the distance guide above, or check your phone's health app (Apple Health, Google Fit) or fitness tracker for your average daily steps.
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Educational only. Weft provides general guidance, not medical advice. If you have a medical condition or a history of disordered eating, talk to a qualified professional.
Your TDEE
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Understanding TDEE
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day. Here's what goes into it:
Basal Metabolic Rate (BMR)
The energy you use while at rest to maintain basic bodily functions like breathing, circulation, and cell production. Based on your age, sex, height, and weight.
Activity Level
This includes deliberate exercise (Exercise Activity Thermogenesis) and daily activities that burn energy (Non-Exercise Activity Thermogenesis). The more active your lifestyle, the higher your TDEE.
Thermic Effect of Food
The energy it takes for your body to digest and process food, which varies based on what you're eating. Protein takes more energy to digest than carbs or fats.
The exact percentages vary by person, and your TDEE changes day by day based on activity, sleep, stress, and more.
How is TDEE calculated?
TDEE is measured by combining your Basal Metabolic Rate (BMR) with your activity level.
We use the Mifflin-St Jeor equation to estimate your BMR, then add calories from daily steps (above your occupation baseline) and structured workouts.
Why TDEE matters for weight
Knowing how many calories you burn daily helps you estimate how much to eat to maintain, lose, or gain weight.
Eat around your TDEE to stay at your current weight.
Eat below your TDEE to create a calorie deficit. A 500 cal/day deficit typically results in ~1 lb/week loss.
Eat above your TDEE to create a surplus for muscle building or weight gain.
💡 Weight management goes beyond calorie counting. Sustainable results require a comprehensive approach that prioritizes exercise, nutrition quality, hydration, and sleep.
Can you increase your TDEE?
Yes—through lifestyle changes that support both energy expenditure and overall health.
Exercise
Regular physical activity, including small movements throughout your day, increases your TDEE. Strength training also builds muscle mass, which contributes to a higher BMR.
Nutrition
Focus on nutrient-rich foods—whole grains, fruits, vegetables, lean proteins. Protein has a higher thermic effect, meaning it takes more calories to digest.
Daily Movement
Non-exercise activity (NEAT) like walking, taking stairs, and fidgeting can add hundreds of calories to your daily burn.
TDEE vs. BMI
While TDEE helps with weight management goals, it doesn't measure whether you're at a healthy weight. Body Mass Index (BMI) provides that context—though it too has limitations and should be considered alongside other health markers.