العودة إلى الأدوات
⚡

حاسبة TDEE

احسب إجمالي إنفاقك اليومي من الطاقة باستخدام عدة معادلات (ميفلين-سانت جيور، هاريس-بنديكت). احصل على معدل الأيض الأساسي وسعرات الحفاظ للتنشيف أو التضخيم أو الحفاظ على الوزن.

What Is TDEE and How Is It Different from BMR?

TDEE stands for Total Daily Energy Expenditure and represents the total number of calories you burn in a full day, including exercise, walking, digestion, and simply being alive. BMR (Basal Metabolic Rate) is a subset of TDEE that only accounts for the calories your body needs at absolute rest to keep your organs functioning. TDEE builds on BMR by adding calories from physical activity and the thermic effect of food. For most people, BMR accounts for 60 to 70 percent of their total energy expenditure. Understanding the difference is essential because eating at your BMR would still leave you in a significant calorie deficit.

How to Use TDEE for Weight Loss, Maintenance, or Muscle Gain

Once you know your TDEE, you have a personalised starting point for any nutrition goal. To lose fat, eat 300 to 500 calories below your TDEE to create a moderate deficit that preserves muscle. To maintain your current weight, eat at or near your TDEE. To build muscle, eat 200 to 400 calories above your TDEE while following a progressive resistance training programme. Track your weight weekly and adjust your intake if progress stalls. Keep in mind that your TDEE is not a fixed number; it shifts as your weight, activity level, and metabolism change, so recalculate it every few weeks.

Frequently Asked Questions

How do I calculate my TDEE?▼
Start by estimating your BMR using a formula like Mifflin-St Jeor, then multiply it by an activity factor that reflects how active you are. A sedentary person uses a factor of 1.2, light exercise is 1.375, moderate exercise is 1.55, heavy exercise is 1.725, and very intense training is 1.9.
What is the difference between TDEE and BMR?▼
BMR is the energy your body needs at complete rest just to keep vital functions running. TDEE includes your BMR plus all the additional calories you burn through movement, exercise, and food digestion. TDEE is always higher than BMR.
How many calories do you burn at rest?▼
Most adults burn between 1,200 and 2,000 calories per day at rest, depending on their weight, height, age, and sex. This is your BMR. Men tend to have a higher resting calorie burn because they typically carry more muscle mass, which is metabolically active tissue.

Explore our other free fitness calculators: View all tools