TDEE Calculator: The Complete Guide to Total Daily Energy Expenditure, Calorie Deficit & Weight Loss

Whether you are searching for a TDEE calculator to lose weight, trying to understand your total daily energy expenditure, or simply want to calculate your TDEE accurately — this is the only guide you need. Backed by science, written for every body type, age, and fitness level across the world.

From understanding the difference between BMR and TDEE to using a calorie deficit calculator TDEE approach for sustainable fat loss, this guide walks you through everything step by step. You will also find a breakdown of the best TDEE calculators available — including TDEE calculator Legion, TDEE calculator net, Google TDEE calculator, TDEE calculator NHS, and TDEE calculator bodybuilding platforms — so you can choose the right tool for your goal.

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Table of Contents

1. What Is TDEE? Total Daily Energy Expenditure Explained
2. BMR vs TDEE: Know the Difference Before You Calculate
3. How to Use a TDEE Calculator to Lose Weight
4. TDEE Calorie Deficit: How Big Should It Be?
5. Maintenance Calories Calculator: Eating for Stability
6. Best TDEE Calculators Compared
7. TDEE Macro Calculator: Breaking Down Your Calories
8. Why Total Daily Energy Expenditure Matters More Than Any Diet Rule
9. TDEE for Every Body: Age, Sex, Lifestyle and Medical Factors
10. Seven TDEE Mistakes That Sabotage Your Progress
11. Frequently Asked Questions About TDEE
12. Related TDEE Content: Silo Topics to Explore

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1. What Is TDEE? Total Daily Energy Expenditure Explained

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a full 24-hour period. It is the single most important number in nutrition — because whether your goal is fat loss, muscle gain, or weight maintenance, every calorie decision you make should be anchored to your TDEE.

Your TDEE is not just about exercise. It accounts for every calorie your body uses: breathing, digesting food, walking, sleeping, working out, and even fidgeting at your desk. Most people dramatically underestimate this number, which is exactly why generic diet advice so often fails in real life.

When you use a TDEE calorie calculator, the result you get is your maintenance number — the calories at which your weight stays perfectly stable. Eat below it and you lose weight. Eat above it and you gain. Understanding this is the foundation of every effective nutrition plan.

The 4 Components That Make Up Your Total Daily Energy Expenditure

Your TDEE is not a single thing — it is the sum of four distinct physiological components. Understanding each one helps you influence your total calorie burn intelligently.

BMR — Basal Metabolic Rate

BMR is the number of calories your body burns at complete rest — keeping your heart beating, your lungs breathing, your body temperature stable, and your organs functioning. It typically accounts for 60–75% of your total daily energy expenditure. Your BMR is determined primarily by your weight, height, age, and biological sex.

TEA — Thermic Effect of Activity

TEA covers the calories burned through deliberate, structured exercise: weight training, running, cycling, swimming, and sports. Depending on your lifestyle, this accounts for roughly 15–30% of TDEE.

NEAT — Non-Exercise Activity Thermogenesis

NEAT is all movement outside the gym — walking to your car, doing household chores, fidgeting, standing at your desk, and taking the stairs. NEAT is highly variable between individuals and explains why two people with identical stats on a TDEE calculator can have very different real-world calorie burns. For active non-exercisers, NEAT can account for up to 15–20% of TDEE.

TEF — Thermic Effect of Food

TEF is the energy your body uses to digest, absorb, and metabolize food. Protein has the highest TEF at 20–30% of its caloric value, making it the most metabolically expensive macronutrient. Fat has the lowest TEF at 0–3%. In total, TEF accounts for approximately 8–10% of TDEE.

Key insight for accuracy: Most TDEE calorie calculators estimate BMR plus structured exercise activity. The best ones also account for NEAT — which is why real-world weight trends should always be used to calibrate your calculator result over time.

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2. BMR vs TDEE: Know the Difference Before You Calculate

One of the most common sources of confusion in nutrition is the relationship between BMR and TDEE. These are not interchangeable terms, and conflating them leads to significant errors in calorie planning.

BMR (Basal Metabolic Rate) is the number of calories you would burn lying completely still, awake, fasted, in a temperature-neutral environment. It is a theoretical baseline — you never actually burn only your BMR in real life.

TDEE (Total Daily Energy Expenditure) is your real-world calorie burn. It takes your BMR and multiplies it by an activity factor that accounts for all the movement and energy use in your actual day.

A proper BMR calculator TDEE tool calculates both: first determining your BMR using a validated equation, then applying the correct activity multiplier to produce your TDEE.

The Mifflin-St Jeor Formula — Used by the Most Accurate TDEE Calculators

The Mifflin-St Jeor equation is considered the most accurate formula for most non-athletic adults and is the standard used by the most accurate TDEE calculators, including clinical tools and NHS-aligned calculators.

For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5

For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Then: TDEE = BMR × Activity Multiplier

Activity Multipliers Used in TDEE Calculators

Activity Level	Description	Multiplier
Sedentary	Desk job, little to no exercise	× 1.2
Lightly Active	Light exercise 1–3 days per week	× 1.375
Moderately Active	Moderate exercise 3–5 days per week	× 1.55
Very Active	Hard exercise 6–7 days per week	× 1.725
Extremely Active	Physical job combined with intense daily training	× 1.9

Pro tip: Most people overestimate their activity level. When first using a TDEE calculator, round down if you are unsure. The Reddit TDEE community (r/TDEE) consistently recommends starting at Sedentary or Lightly Active, then self-calibrating using 3–4 weeks of real weight data.

The Katch-McArdle Formula — Best for Athletes Who Know Their Body Fat Percentage

If you know your body fat percentage, the Katch-McArdle equation produces a more accurate TDEE result because it calculates BMR based on lean body mass alone — ignoring fat tissue, which contributes very little to metabolic rate.

Katch-McArdle BMR:
BMR = 370 + (21.6 × lean body mass in kg)

This is the formula used in TDEE calculator bodybuilding tools and is particularly valuable for athletes, bodybuilders, and anyone with a body fat percentage outside the average range.

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3. How to Use a TDEE Calculator to Lose Weight

A TDEE calculator to lose weight is one of the most powerful and underused tools in fat-loss planning. Most people jump straight to a diet without ever knowing how many calories they actually burn — and that gap is why most diets eventually fail. Here is the exact process for using your TDEE weight loss strategy correctly.

Step 1: Calculate Your TDEE

Use a free TDEE calculator online. Input your age, height, current weight, biological sex, and honest activity level. The number you get is your maintenance calories — the baseline where your weight is completely stable. This is your starting point for everything.

Step 2: Set Your Calorie Deficit Using a Calorie Deficit Calculator TDEE Approach

Subtract 300–500 calories from your TDEE to create a moderate TDEE calorie deficit. This produces a sustainable fat-loss rate of approximately 0.3–0.5 kg (0.7–1 lb) per week while preserving muscle mass. A calorie deficit calculator TDEE tool will generate this number automatically once you input your goal.

Step 3: Track Your Weight for 2–4 Weeks

Your calculated TDEE is an educated estimate — not a guaranteed number. Weigh yourself daily (first thing in the morning after using the bathroom), average your weekly weights, and compare the trend to your expected loss rate. If you are not losing, reduce intake by 100–150 kcal. If you are losing too quickly, add them back.

Step 4: Use a TDEE Macro Calculator to Structure Your Diet

Once your calorie target is set, use a TDEE macro calculator to divide it into protein, carbohydrates, and fat. Prioritizing high protein intake — at least 1.6–2.2g per kg of bodyweight — is the single most important macro decision for preserving lean muscle while in a TDEE calorie deficit.

Step 5: Recalculate My TDEE Every 4–6 Weeks

As you lose weight, your body is smaller and burns fewer calories — your TDEE decreases. This is why people plateau. Recalculate my TDEE every month or every 4–5 kg of weight lost and update your calorie targets accordingly. This single habit separates people who reach their goal from those who stall halfway.

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4. TDEE Calorie Deficit: How Big Should It Be?

The size of your TDEE calorie deficit directly determines how fast you lose weight, how much muscle you retain, and how sustainable your diet is. There is no universally correct deficit — the right size depends on your starting body fat percentage, training status, lifestyle, and goals.

Calorie Deficit Sizes and Expected Results

Deficit Type	Daily Calorie Reduction	Weekly Loss (approx.)	Best For
Mild (10%)	200–250 kcal	~0.2 kg / 0.4 lb	Athletes, lean body recomposition
Moderate (20%) — Recommended	400–500 kcal	~0.5 kg / 1 lb	Most people — the evidence-based sweet spot
Aggressive (25–30%)	600–750 kcal	~0.75 kg / 1.5 lb	Higher body fat individuals with medical guidance
Very Aggressive (>30%)	1,000+ kcal	~1 kg / 2 lb	Obesity management under clinical supervision only

The evidence-based recommendation for most people using a TDEE calorie calculator weight loss plan is a 20% deficit below TDEE. This is large enough to produce meaningful, visible fat loss while being small enough to preserve muscle, support hormonal health, and remain adherent over the months required to reach your goal.

Important warning: Never eat below your BMR without medical supervision. Using a TDEE calorie calculator correctly means eating above BMR but below TDEE. Extreme restriction causes rapid muscle loss, metabolic adaptation, nutrient deficiencies, and hormonal disruption — outcomes that are counterproductive to every health and body composition goal.

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5. Maintenance Calories Calculator: How to Eat for Stability

Your maintenance calories calculator result is simply your TDEE — the exact calorie intake at which your weight stays constant. Even if weight loss is your goal, understanding your maintenance calories is essential because it gives you a precise baseline from which every dietary decision is made.

Maintenance calories are also critical for structuring planned diet breaks and refeeds which support long-term adherence and hormonal health, executing a reverse diet after a cut to restore metabolic rate before the next phase, running a lean bulk with a controlled surplus above TDEE, and achieving body recomposition — simultaneously losing fat and gaining muscle — which requires eating at or very close to TDEE.

Calorie Targets by Goal Relative to TDEE

Goal	Calories vs TDEE	Protein Target
Fat Loss	TDEE minus 300–500 kcal	2.0–2.4g per kg of bodyweight
Body Recomposition	At TDEE (maintenance)	1.8–2.2g per kg of bodyweight
Lean Muscle Gain	TDEE plus 150–300 kcal	1.6–2.0g per kg of bodyweight
Aggressive Bulk	TDEE plus 400–600 kcal	1.6–2.0g per kg of bodyweight

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6. Best TDEE Calculators Compared

Not all TDEE calculators are created equal. They differ in the equations they use, the level of detail they provide, and how well they match different user profiles. Here is a breakdown of the most widely used tools so you can find the best TDEE calculator for your specific needs and goals.

TDEE Calculator Legion (Legion Athletics)

The TDEE calculator Legion by Legion Athletics uses the Mifflin-St Jeor formula with a clean, straightforward interface. It includes basic macro recommendations and is designed to integrate with Legion's supplement and training ecosystem. It is a trusted tool in the evidence-based fitness community and is well-suited to intermediate and advanced lifters who are already comfortable with calorie tracking.

TDEE Calculator Net (tdeecalculator.net)

The TDEE calculator net is consistently the top recommendation in the Reddit TDEE community (r/TDEE) for its transparency and simplicity. It calculates your TDEE simultaneously using multiple equations — Mifflin-St Jeor, Katch-McArdle, and Harris-Benedict — so you can compare estimates side by side and understand the range of possible results. Ideal for anyone who wants to understand the methodology behind the number rather than just receive an output.

Google TDEE Calculator

Typing "TDEE calculator" into Google now surfaces a built-in TDEE calorie calculator tool. The Google TDEE calculator is convenient for a quick ballpark estimate but basic by design — it does not offer macro splits, body composition inputs, or equation comparisons. Good for a fast number, not for structured planning.

TDEE Calculator NHS

The TDEE calculator NHS is available through NHS weight management and BMI tools on the official NHS website. It uses conservative activity multipliers calibrated for UK health guidance, making it particularly suitable for sedentary individuals, older adults, and those recovering from illness. Very active individuals may find it underestimates their true total daily energy expenditure.

TDEE Calculator Bodybuilding Platforms

Platforms like Bodybuilding.com offer TDEE calculator bodybuilding tools that incorporate lean body mass estimates via the Katch-McArdle equation. These are the most accurate TDEE calculator options for athletes, bodybuilders, and individuals with a known body fat percentage outside the average range. If you have had a DEXA scan, hydrostatic weighing, or reliable body composition assessment, use a Katch-McArdle-based tool for maximum precision.

TDEE Calculator Comparison at a Glance

Calculator	Formula Used	Macro Split Included	Best For
TDEE Calculator Legion	Mifflin-St Jeor	Yes (basic)	Intermediate to advanced lifters
TDEE Calculator Net	Multiple equations	Yes (detailed)	Anyone wanting formula transparency
Google TDEE Calculator	Standard formula	No	Quick ballpark estimate
TDEE Calculator NHS	Conservative standard	No	General health, sedentary individuals
TDEE Calculator Bodybuilding	Katch-McArdle	Yes (advanced)	Athletes with known body fat %

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7. TDEE Macro Calculator: Breaking Down Your Calories

A TDEE macro calculator takes your total calorie target and distributes it across the three macronutrients — protein, carbohydrates, and dietary fat. This is where nutrition planning moves from a single number to a complete, structured eating framework.

Calorie Value of Each Macronutrient

Macronutrient	Calories Per Gram	Primary Role
Protein	4 kcal per gram	Muscle repair and retention, satiety, highest thermic effect
Carbohydrates	4 kcal per gram	Energy supply, training performance, brain function
Fat	9 kcal per gram	Hormonal health, fat-soluble vitamins, sustained satiety
Alcohol	7 kcal per gram	No nutritional function — frequently overlooked in tracking

Recommended Macro Splits by Goal

Goal	Protein	Carbohydrates	Fat
Fat Loss	35–40%	30–35%	25–30%
Maintenance / Recomposition	25–30%	40–45%	25–30%
Muscle Gain (Lean Bulk)	25–30%	45–50%	20–25%
Athletic Performance	20–25%	50–55%	20–25%

Example: 2,000 kcal Fat-Loss Plan (40/35/25 Split)

Protein: 200g = 800 kcal | Carbohydrates: 175g = 700 kcal | Fat: 56g = 500 kcal | Total: 2,000 kcal

A quality TDEE macro calculator generates these numbers automatically once you input your TDEE and goal. Protein should always be set first and treated as a non-negotiable minimum — carbohydrates and fat can be adjusted around it based on personal preference, food culture, and training demands.

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8. Why Total Daily Energy Expenditure Matters More Than Any Diet Rule

Most diet advice focuses on what to eat. Total daily energy expenditure focuses on how much — and how much is the primary determinant of body weight change. This is not a theory or a trend. It is fundamental human physiology.

The Energy Balance Equation

Weight Change = Calories Consumed minus TDEE. A negative balance produces weight loss. A zero balance produces maintenance. A positive balance produces weight gain.

Every diet that has ever worked for fat loss — keto, vegan, intermittent fasting, Mediterranean, carnivore — has worked by creating a calorie deficit relative to the person's TDEE. The food choices matter for health, adherence, and performance. But the calorie math relative to your total daily energy expenditure is what drives the scale.

Metabolic Adaptation: Why Your TDEE Changes Over Time

Your TDEE is not a fixed number. When you eat in a prolonged calorie deficit, your body responds by lowering its total energy expenditure through multiple mechanisms: reducing NEAT (you move less unconsciously), lowering thyroid hormone output, decreasing BMR, and downregulating non-essential physiological processes. This is called metabolic adaptation, and it is the primary reason fat loss slows or stalls after the initial weeks of a diet.

This is precisely why recalculating my TDEE every 4–6 weeks during a diet phase is essential. Your TDEE to lose weight at 95 kg will be meaningfully lower than it was at 105 kg. Ignoring this leads to the plateau that frustrates most dieters.

After Effects of Ignoring Your TDEE

When people diet without knowing their TDEE, they typically eat in an accidental calorie surplus while believing they are in a deficit. The result is a plateau followed by further restriction, which triggers metabolic adaptation and muscle loss. When the diet eventually ends, appetite hormones that were suppressed during restriction rebound strongly, driving rapid weight regain — often exceeding the starting weight. This is the documented physiological origin of yo-yo dieting, and it is entirely preventable with accurate TDEE calorie calculator use from the start.

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9. TDEE for Every Body: Age, Sex, Lifestyle and Medical Considerations

Calculate my TDEE means something different for a 22-year-old male athlete, a 55-year-old woman in menopause, a breastfeeding mother, and someone managing a thyroid condition. TDEE is not one-size-fits-all, and understanding how it varies across populations makes you a far more informed user of any TDEE calculator.

TDEE Across Age Groups

BMR decreases by approximately 1–2% per decade after age 20, primarily due to age-related muscle loss known as sarcopenia. A 60-year-old at the same body weight as their 30-year-old self will burn significantly fewer daily calories. Resistance training is the most effective and evidence-backed intervention for maintaining a higher TDEE cal as you age, because every kilogram of muscle retained keeps BMR elevated.

TDEE and Biological Sex

On average, biological males have a 5–10% higher TDEE than biological females at similar body weights and activity levels, primarily due to greater muscle mass and androgenic hormonal activity. Every reliable TDEE calorie calculator accounts for biological sex in its BMR formula — this is one of the most significant variables in the equation.

TDEE During Pregnancy and Breastfeeding

TDEE increases substantially during pregnancy — approximately 300–500 kcal per day in the second and third trimesters. During breastfeeding, the increase is approximately 400–500 kcal per day above pre-pregnancy TDEE. Standard free TDEE calculators do not account for either of these states. Always consult a qualified healthcare provider or registered dietitian for calorie guidance during pregnancy and the postnatal period.

TDEE and Thyroid Disorders

Hypothyroidism significantly lowers BMR, which directly reduces total daily energy expenditure. People with untreated or undertreated hypothyroidism may find they gain weight or fail to lose weight even at calorie intakes that would produce a deficit in the general population. If you are consistently not losing weight despite what appears to be a solid TDEE calorie deficit, thyroid function testing is an appropriate medical next step. Neither the TDEE calculator NHS nor any general online tool accounts for this condition.

TDEE for Athletes and Bodybuilders

High-level athletes and competitive bodybuilders can have TDEEs of 3,500–5,000+ kcal per day. For these individuals, a TDEE calculator bodybuilding tool using the Katch-McArdle equation will produce a meaningfully more accurate result than a standard tool using total bodyweight.

TDEE Reference Ranges by Population

Population	Typical TDEE Range (kcal/day)	Key Note
Average sedentary adult	1,600–2,200	Office workers, minimal exercise
Moderately active adult	2,200–2,800	Regular gym-goer or active job
Very active adult	2,800–3,500	Daily training, physical occupation
Elite athlete	3,500–5,000+	Professional training volume
Older adult (60+)	1,400–2,000	Reduced BMR due to muscle loss
Breastfeeding women	Individual TDEE + 400–500	Above individual pre-pregnancy TDEE

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10. Seven TDEE Mistakes That Sabotage Your Progress

Mistake 1: Overestimating Your Activity Level

Selecting "Very Active" when you are more accurately "Moderately Active" on a TDEE calculator can inflate your estimated maintenance calories by 200–400 kcal. This creates a phantom surplus that completely stalls fat loss while you believe you are eating in a deficit. When in doubt, choose the lower activity multiplier and adjust upward based on results.

Mistake 2: Not Recalculating After Significant Weight Loss

Your my TDEE drops as you lose weight because your body is smaller and requires less energy to function. Failing to recalculate every 4–6 weeks is the most common reason people experience plateaus after strong initial progress with their TDEE weight loss plan.

Mistake 3: Ignoring Weekend Eating

A precise weekday TDEE calorie deficit of 500 kcal per day can be completely negated by two days of untracked eating at the weekend. Weekly calorie averages matter far more than single-day precision — consistency across all 7 days determines results.

Mistake 4: Confusing BMR with TDEE

Eating at BMR rather than at a deficit below TDEE creates an extreme and unsustainable restriction that causes rapid muscle loss, severe hormonal disruption, intense hunger, and meaningful metabolic adaptation. Your BMR calculator TDEE result is not your eating target — it is the floor you should never consistently eat below.

Mistake 5: Not Counting Liquid Calories

Alcohol, fruit juice, soft drinks, flavoured coffees, protein shakes, and cooking oils are invisible to many people's food tracking but are entirely accounted for in your real-world total daily energy expenditure equation. These often represent 200–500 hidden calories per day — enough to eliminate an entire planned deficit.

Mistake 6: Trusting Gym Machine Calorie Estimates

Treadmills, ellipticals, and stationary bikes overestimate calorie burn by 20–40% on average because they do not account for individual fitness level, body composition, or actual mechanical efficiency. Use your TDEE-based daily calorie targets as your anchor — not equipment readouts.

Mistake 7: Treating Your TDEE as Permanent

Your TDEE changes with weight, age, training status, activity level, and diet phase. Treat every TDEE calculator result as a living estimate that requires regular reassessment — not a permanent number set in stone at the beginning of your journey.

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11. Frequently Asked Questions About TDEE

What is the most accurate TDEE calculator?

For most people, a TDEE calculator using the Mifflin-St Jeor equation is the most accurate starting point. If you know your body fat percentage, a TDEE calculator bodybuilding tool using Katch-McArdle is more precise. Ultimately, the most accurate TDEE calculator is the one you calibrate against 3–4 weeks of consistent real-world weight data from your own body.

Is TDEE the same as maintenance calories?

Yes. Your maintenance calories calculator result equals your TDEE — the calorie intake at which your weight stays completely stable. Eating below it causes weight loss; eating above it causes weight gain. Every dietary goal is defined relative to this number.

How do I calculate my TDEE for free?

Multiple free TDEE calculators are available online. The most recommended are tdeecalculator.net (TDEE calculator net), the Google TDEE calculator, and the TDEE calculator Legion tool on the Legion Athletics website. Input your age, height, weight, sex, and activity level, then treat the output as a starting estimate to refine with real data.

What TDEE calorie deficit should I use for weight loss?

A TDEE calorie deficit of approximately 20% — roughly 400–500 calories below your TDEE — is the evidence-based recommendation for sustainable fat loss. Use a calorie deficit calculator TDEE tool to calculate your precise daily eating target. This approach is the foundation of virtually every successful long-term TDEE calculator lose weight strategy.

Does the NHS have a TDEE calculator?

The TDEE calculator NHS is available within NHS weight management and BMI tools online. It uses conservative activity level estimates appropriate for general population health guidance. Active individuals and athletes may find more accurate results using a dedicated fitness-focused tool.

What is the difference between BMR and TDEE?

Your BMR TDEE relationship is foundational. BMR is the calories burned doing absolutely nothing — lying still, awake, fasted. A BMR calculator TDEE approach then multiplies BMR by your activity level to produce your real-world daily calorie burn. BMR is a theoretical floor; TDEE is your actionable daily target.

How often should I recalculate my TDEE?

Recalculate my TDEE every 4–6 weeks during an active diet phase, or whenever your body weight changes by more than 4–5 kg, your activity level changes significantly, or you transition between diet phases such as cutting, bulking, or maintenance.

Can I use TDEE for muscle gain?

Absolutely. Eating 150–300 calories above your TDEE supports lean muscle gain with minimal fat accumulation. Eating 400–600 calories above supports a more aggressive bulk. A TDEE macro calculator will help you structure the protein, carbohydrate, and fat intake needed to maximize muscle growth within your chosen surplus.

What is my TDEE if I have a desk job?

For a sedentary desk worker, use the 1.2 activity multiplier on your BMR to calculate my TDEE. For most adults, this produces a TDEE in the range of 1,600–2,200 kcal per day depending on age, height, and weight. If you add structured exercise, increase the multiplier accordingly or add estimated exercise calories on active days.

What is the Reddit TDEE community?

The Reddit TDEE community at r/TDEE is one of the most active and evidence-based online communities for calorie management, self-calibration, and troubleshooting fat-loss plateaus. It consistently recommends tdeecalculator.net as a starting tool and self-calibration via 4–6 weeks of weight trend data as the most reliable way to find your true TDEE.

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12. Related TDEE Content: Silo Topics to Explore

Build deeper topical knowledge — and stronger search authority — across these specific TDEE subtopics. Each represents a full content cluster targeting a distinct audience need:

• TDEE calculator to lose weight — complete fat-loss programming from calculation to execution
• TDEE calorie deficit guide — how to size and structure the right deficit for your body and goal
• BMR calculator TDEE breakdown — understanding your resting metabolism and how it drives your TDEE
• TDEE macro calculator for fat loss — protein, carbs, and fat targets mapped to your calorie goal
• Maintenance calories calculator guide — eating at equilibrium, reverse dieting, and diet breaks explained
• TDEE calculator bodybuilding — advanced tools and Katch-McArdle methodology for athletes and lifters
• Best TDEE calculator comparison — Legion vs .net vs Google vs NHS vs bodybuilding platforms
• TDEE calculator accurate methods — Mifflin-St Jeor vs Katch-McArdle vs Harris-Benedict compared
• TDEE calculator NHS explained — UK health guidelines, calorie recommendations, and NHS tool limitations
• Reddit TDEE community tips — crowdsourced calibration advice, troubleshooting plateaus, and common mistakes from r/TDEE
• TDEE calorie calculator weight loss — integrating TDEE with calorie tracking apps like MyFitnessPal and Cronometer
• Total daily energy expenditure science — the peer-reviewed research behind energy balance and metabolic rate
• TDEE weight loss plateau solutions — why fat loss stalls, how to identify the cause, and how to break through
• Calculate my TDEE step-by-step — complete beginner's walkthrough with worked examples
• TDEE calculator Legion Athletics review — detailed breakdown of the Legion tool, formula, and who it suits best
• TDEE for women over 40 — hormonal shifts, perimenopause, and how calorie needs change with age
• My TDEE self-calibration method — using weight trend data to find your true maintenance calories
• Free TDEE calculator tools — the best no-cost options, how to use them, and their limitations
• TDEE for muscle gain lean bulk — surplus sizing, rate of gain targets, and macro structure for hypertrophy
• TDEE cal for different body types — how ectomorphs, mesomorphs, and endomorphs differ in metabolic rate and calorie needs

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This content is for educational and informational purposes only. It does not constitute medical or dietary advice. Always consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, calorie intake, or exercise routine.