Question 1

What is the difference between TDEE, BMR, and calories?

Accepted Answer

Basal Metabolic Rate (BMR) is the energy spent at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by a physical activity coefficient. It's the total number of calories you burn in a day. To maintain your weight, you need to consume as many calories as your TDEE.

Question 2

Does my TDEE change if I'm training for a triathlon?

Accepted Answer

Yes, significantly. A triathlete in training can burn 3,000 to 5,000+ kcal/day depending on training volume. Select 'Very active' if you train more than 10h/week. During recovery or tapering periods, reduce to 'Active' or 'Moderately active'. Adjust your nutrition accordingly to avoid Relative Energy Deficiency in Sport (RED-S).

Question 3

How to use TDEE to lose weight without losing muscle?

Accepted Answer

Create a moderate deficit of 300-500 kcal/day (no more). Maintain high protein intake (1.6-2.2 g/kg/day) and continue resistance training. Never go below your BMR. Too aggressive a deficit leads to muscle loss, decreased metabolism, and impaired athletic performance.

Question 4

Is TDEE the same in metric and imperial?

Accepted Answer

Yes. The result in kcal/day is identical regardless of the unit system used to enter your data. The formula automatically converts values to metric for calculation. Only gender, age, weight, height, and activity level affect the result.

Question 5

How accurate is the calculated TDEE?

Accepted Answer

TDEE calculation formulas have a margin of error of ±10-15% compared to laboratory measurements (indirect calorimetry). For a more accurate estimate, use TDEE as a starting point, track your weight for 2-3 weeks, and adjust by ±100-200 kcal if your weight isn't going in the desired direction.

TDEE Calculator — Total Daily Energy Expenditure

Calculate your TDEE

Frequently Asked Questions

What is the difference between TDEE, BMR, and calories?

Does my TDEE change if I'm training for a triathlon?

How to use TDEE to lose weight without losing muscle?

Is TDEE the same in metric and imperial?

How accurate is the calculated TDEE?