TDEE Calculator — Frequently Asked Questions

General TDEE Questions

What does TDEE stand for?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period, including:

Basal Metabolic Rate (BMR) - calories at rest
Physical activity - both exercise and daily movement
Digestion - the thermic effect of food
Non-exercise activity thermogenesis (NEAT) - fidgeting, posture, etc.

How accurate is this TDEE calculator?

TDEE calculators provide estimates based on population averages and validated formulas. For most people, the calculated TDEE will be within 10-15% of their actual expenditure. However, individual variation exists due to genetics, metabolic history, hormone levels, and other factors.

The best approach: Use the calculator as a starting point, then adjust based on your real-world results over 2-4 weeks. Your actual weight changes provide the most accurate feedback.

Why is my TDEE different from other calculators?

Different calculators use different BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and activity multipliers. Variations of 100-300 calories between calculators are normal and relatively insignificant.

What matters most is:

Choose one calculator and stick with it for consistency
Track your results
Adjust based on your actual progress

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic life functions—breathing, circulation, cell production, etc. This is typically 60-75% of your TDEE.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for all daily movement and exercise. It represents your total calorie burn for the entire day.

Example:

BMR: 1,700 calories (at rest)
Activity multiplier: 1.4 (lightly active)
TDEE: 1,700 × 1.4 = 2,380 calories (total daily burn)

Using the Calculator

Which BMR formula should I use?

Mifflin-St Jeor (Recommended for most people):

Most accurate for general population
Doesn't require body fat measurement
Validated by extensive modern research
Default option for a reason

Katch-McArdle (For athletic/lean individuals):

Most accurate IF you have a professional body fat measurement
Best for people under 15% body fat (men) or 20% (women)
Requires DEXA scan, hydrostatic weighing, or skilled caliper testing
Don't use with estimated body fat from bathroom scales

Harris-Benedict (Legacy option):

Older formula, generally less accurate
Useful for comparing with older research or clinical data
Tends to overestimate by ~5%

If in doubt, use Mifflin-St Jeor.

What activity level should I choose?

Most people overestimate their activity level. Be honest and conservative:

Sedentary (1.2)

Desk job with minimal walking
No regular exercise
Less than 5,000 steps per day

Lightly Active (1.375)

Light exercise 1-3 days per week
OR active job with moderate movement
5,000-7,500 steps per day

Moderately Active (1.55)

Moderate exercise 3-5 days per week
Active daily routine
7,500-10,000 steps per day

Very Active (1.725)

Intense exercise 6-7 days per week
10,000-12,500 steps per day
Active job + regular training

Extremely Active (1.9)

Intense physical job + daily training
Athlete in heavy training phase
12,500+ steps per day

When in doubt, choose the lower option. It's easier to add calories if you're losing too fast than to cut more if you're not losing.

Should I eat back exercise calories?

No, not if you've set your activity level correctly. Your TDEE calculation already accounts for your regular exercise routine.

Exception: If you do an unusually intense or long workout beyond your normal routine (e.g., you usually walk 30 minutes, but ran a half-marathon), you might add 25-50% of those extra burned calories.

For most people following a consistent routine, stick to your calculated TDEE without adding extra for individual workouts.

How often should I recalculate my TDEE?

Recalculate when:

You've lost or gained 5-10 pounds (2-5 kg)
Your activity level changes significantly (new job, training program, injury)
You've been plateaued for 3-4 weeks despite adherence
You're starting a new phase (transitioning from cut to bulk, etc.)
Every 4-6 weeks as a general check-in

Your TDEE decreases as you lose weight and increases as you gain weight, so regular recalculation keeps your targets accurate.

Weight Loss Questions

How fast should I lose weight?

Recommended rates:

0.5-1% of body weight per week is sustainable and preserves muscle
0.5-1 lb per week (0.25-0.5 kg) for most people
Up to 1-2 lbs per week (0.5-1 kg) if significantly overweight

Faster weight loss often leads to:

Excessive muscle loss
Metabolic adaptation
Hormonal disruptions
Unsustainable hunger
Higher likelihood of regaining weight

Exception: Very obese individuals (BMI >35) can often sustain faster loss rates safely with medical supervision.

Why isn't my weight changing even though I'm in a calorie deficit?

Several possible reasons:

1. Give it more time (most common)

Weight fluctuates 2-5 lbs daily from water, food volume, hormones
You may be losing fat but retaining water
Look at 2-4 week trends, not daily changes

2. Tracking inaccuracy

Underestimating portion sizes
Not tracking oils, condiments, drinks
Weekend eating not tracked
"Eyeballing" instead of weighing food

3. Overestimating activity level

TDEE calculation too high
Not as active as you thought
Exercise calories overstated

4. Metabolic adaptation

Extended dieting can lower metabolic rate
Consider a diet break (eat at maintenance for 1-2 weeks)

5. Medical conditions

Thyroid issues, PCOS, medications can affect weight loss
Consult a healthcare provider if you suspect this

Solution: Track consistently for 3-4 weeks. If truly no change, reduce calories by 10-15% (150-300 calories) or increase activity.

Can I lose fat and build muscle at the same time?

Yes, but it's difficult and slower than focusing on one goal.

Body recomposition (simultaneous fat loss and muscle gain) works best for:

Beginners - "newbie gains" allow rapid muscle growth even in deficit
Detrained individuals - returning to training after a break
Overweight individuals - have excess energy stored as fat
Enhanced athletes - performance-enhancing drugs make this easier

For most intermediate/advanced trainees, it's more effective to:

Cut - focus on fat loss while preserving muscle
Bulk - focus on muscle gain with minimal fat
Alternate between phases

For recomposition:

Eat at maintenance or small deficit (TDEE - 200-300)
High protein (2.0-2.4 g/kg)
Progressive resistance training
Be patient - progress is slow

Should I have cheat days or cheat meals?

Terminology matters:

"Cheat days" (not recommended)

Implies you're doing something wrong
Can lead to binge eating patterns
Often wipes out weekly deficit

"Refeed days" or "Higher-calorie days" (better approach)

Planned higher-calorie days (still tracked)
Can help with adherence and metabolic health
Useful after extended dieting

Best practices:

Track everything - even higher-calorie days
Don't go crazy - aim for maintenance calories, not double your TDEE
Plan them strategically - after hard training, social events
Stay within weekly average - if you eat +500 one day, eat -100 the other 6 days

Flexible dieting (80/20 rule) is often better than rigid perfection with periodic binges.

Muscle Gain Questions

How many calories do I need to build muscle?

You need a calorie surplus - eating more than your TDEE. How much surplus depends on your goals:

Conservative approach (recommended for most):

+200-300 calories above TDEE
Slower muscle gain, minimal fat gain
~0.25-0.5 lb per week gain
Sustainable long-term

Moderate approach:

+300-500 calories above TDEE
Faster muscle gain, some fat gain
~0.5-1 lb per week gain
Common for dedicated muscle-building phases

Aggressive approach:

+500-750 calories above TDEE
Fastest muscle gain, significant fat gain
~1-2 lbs per week gain
Often requires later cutting phase

Important: Natural lifters can build ~0.5-1 lb of muscle per month as intermediates (less as you advance). Gaining faster than 2-3 lbs per month likely means excess fat accumulation.

How much protein do I need to build muscle?

Research-backed recommendations:

1.6-2.2 g per kg body weight (0.73-1.0 g per lb)
Optimal range: 2.0-2.2 g/kg for most people

More protein doesn't always = more muscle:

Going above 2.2 g/kg provides minimal additional benefit
Can be expensive and reduce room for carbs/fats
Focus on training intensity and calorie surplus

Protein timing:

Distribute across 3-5 meals for optimal muscle protein synthesis
20-40g per meal depending on body size
Pre/post-workout protein is beneficial but not critical

Should I bulk or cut first?

If you're overweight (men >20% BF, women >30% BF):

Cut first to improve insulin sensitivity and hormone function
You'll look better sooner
Easier to gauge muscle growth later
Better health markers

If you're lean (men <12% BF, women <20% BF):

Bulk first to build muscle
Very lean individuals struggle to build muscle efficiently
Need energy reserves for optimal performance

If you're in the middle (men 12-20% BF, women 20-30% BF):

Your choice based on preference
Want to look leaner? Cut first
Want to get stronger? Bulk first
Or recomp at maintenance

Macronutrient Questions

Do I need to track macros or just calories?

Calories determine weight change. Macros determine body composition.

Just tracking calories:

✅ Works for weight loss/gain
❌ May lose more muscle
❌ May feel hungry or low energy
❌ Harder to optimize performance

Tracking macros:

✅ Optimizes body composition
✅ Better satiety and energy
✅ Preserves muscle during cuts
✅ Supports training performance
❌ Requires more effort

Minimum recommendation: Track calories and protein. Let fats and carbs fall where they may as long as you hit minimums (~0.4 g/kg fat).

Best results: Track all three macros, at least initially, to learn portion sizes and food composition.

Can I eat whatever I want as long as it fits my macros (IIFYM)?

Technically yes, practically no.

IIFYM (If It Fits Your Macros) truth:

You CAN lose weight eating junk food if calories/macros are right
Body composition primarily depends on calories and protein
Metabolically, a calorie is a calorie

But in the real world:

Whole foods are more satiating
Nutrient density supports health, performance, recovery
Highly processed foods make adherence harder
Micronutrients matter for long-term health

Best approach (80/20 rule):

80% whole, minimally processed foods
20% flexibility for treats, social events
Hit your calorie and protein targets
Eat enough fruits and vegetables
Don't stress about perfection

Should I follow a keto, low-carb, or high-carb diet?

The best diet is the one you can stick to consistently.

Keto/Low-Carb works well for:

People who feel more satisfied eating fats
Those with insulin resistance or metabolic issues
Individuals who don't do high-intensity training
People who struggle with carb cravings

High-Carb works well for:

Athletes and intense trainees
People who feel lethargic on low-carb
Endurance athletes
Those who prefer carb-rich foods

Balanced approach works for:

Most people
Beginners unsure of preferences
Those wanting maximum flexibility

Research shows: When protein and calories are matched, there's minimal difference in fat loss between diet types. Choose based on:

What keeps you satisfied
What supports your training
What you can maintain long-term

Technical Questions

What is metabolic adaptation/adaptive thermogenesis?

When you eat in a calorie deficit for extended periods, your body adapts by:

Lowering metabolic rate beyond what's expected from weight loss
Reducing NEAT (unconscious movement, fidgeting)
Increasing hunger hormones
Decreasing satiety hormones
Improving metabolic efficiency

This can reduce your TDEE by an additional 5-15% beyond the mathematical reduction from losing weight.

Solutions:

Take diet breaks (1-2 weeks at maintenance every 8-12 weeks)
Don't cut calories too aggressively
Reverse diet after cutting (slowly increase calories)
Maintain high protein and resistance training
Be patient with fat loss

Should I do cardio for fat loss?

Cardio isn't necessary for fat loss, but it can help.

Pros:

✅ Increases calorie deficit without reducing food
✅ Improves cardiovascular health
✅ Can preserve muscle if not excessive
✅ Helps with appetite regulation for some

Cons:

❌ Time-consuming
❌ Can increase hunger
❌ Can interfere with strength training recovery
❌ Often overestimate calories burned

Recommendations:

Strength training is priority for muscle preservation
Walking is excellent - low impact, sustainable, doesn't affect recovery
HIIT can work - time-efficient, but demanding
Don't rely on cardio alone - diet is more important

Best approach: Create calorie deficit primarily through diet, use cardio as a supplementary tool if desired.

What about intermittent fasting (IF)?

IF is a meal timing strategy, not magic.

How it works:

Restricts eating to certain time windows
Common protocols: 16:8 (fast 16 hours, eat 8 hours), 18:6, OMAD
Doesn't change TDEE or metabolism significantly

Potential benefits:

✅ Helps some people control calories naturally
✅ Simplifies meal planning
✅ May improve insulin sensitivity
✅ Can fit busy schedules

Potential drawbacks:

❌ Harder to hit protein targets in fewer meals
❌ Can lead to overeating in eating window
❌ May reduce training performance if poorly timed
❌ Not suitable for everyone (athletes, medical conditions)

Bottom line: IF works IF it helps you maintain a calorie deficit comfortably. It's a tool, not a requirement. Total calories and macros matter more than meal timing for most people.

Data and Tracking

How often should I weigh myself?

Daily weighing is recommended (but not required):

Pros:

More data points = better trend analysis
Reduces anxiety about individual weigh-ins
Helps you understand normal fluctuations
Catches issues earlier

Method:

Weigh yourself every morning
Same time, same conditions (after bathroom, before eating)
Calculate weekly averages
Compare week-to-week averages, ignore daily changes

Cons:

Can be stressful for some people
Daily fluctuations can be discouraging
Not suitable if prone to obsessive behaviors

Alternative: Weigh 2-3 times per week (e.g., Monday, Wednesday, Friday) at the same time and average those.

What to avoid: Weighing irregularly at random times. This makes trend analysis impossible.

My weight fluctuates 3-5 lbs daily. Is that normal?

Yes, completely normal. Daily weight fluctuations are caused by:

Water retention:

Sodium intake (salt makes you retain water temporarily)
Carbohydrate intake (each gram of stored glycogen holds ~3g water)
Stress and cortisol
Menstrual cycle (women can retain 2-5 lbs before period)
Inflammation from exercise

Digestive contents:

Food and waste in your system
Can easily be 2-4 lbs
High-fiber meals create more weight temporarily

This is why weekly averages matter:

Week 1 average: 185 lbs
Week 2 average: 183.5 lbs
Week 3 average: 182 lbs

You're losing fat even if Day 12 shows 186 lbs and Day 15 shows 181 lbs.

Getting Help

When should I see a professional instead of using a calculator?

Consider professional guidance if:

You have a medical condition affecting metabolism (thyroid, PCOS, diabetes)
You're taking medications that affect weight
You have a history of eating disorders
You're extremely obese (BMI >40) and need medical supervision
You're a competitive athlete requiring precise programming
You've been stuck for months despite consistent tracking
You're pregnant or breastfeeding
You're under 18 and still growing

Professionals to consider:

Registered Dietitian (RD/RDN) - evidence-based nutrition guidance
Sports nutritionist - for athletic performance
Physician - for medical conditions affecting metabolism
Certified personal trainer - for exercise programming

TDEE-Calc.com provides evidence-based estimates for generally healthy adults. It's not a substitute for personalized medical or nutritional advice.

The calculator shows a number different from what I expected. What should I do?

Don't panic. Here's what to do:

Verify your inputs - Double-check height, weight, age, activity level
Compare formulas - Try different BMR formulas to see the range
Start with the calculated number - Give it 2 weeks minimum
Track everything accurately - Use a food scale, track all meals
Monitor results - Weigh daily, calculate weekly averages
Adjust based on data - After 2-4 weeks, adjust calories if needed

Remember: The calculator provides an estimate. Your actual TDEE is what makes you maintain weight over time. Use the calculation as a starting point, then let your results guide you.

Still Have Questions?

If you have a question not covered in this FAQ, please contact us at info@tdee-calc.com. We regularly update this page based on common user questions.

For more information:

How It Works - Understanding the calculation process
Formulas - Deep dive into BMR equations
Macros - Guide to macronutrient distribution
References - Scientific research behind our recommendations