Active Metabolic Rate Calculator (TDEE)
Calculate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn each day including all activities and exercise. Get personalized calorie targets and macronutrient recommendations based on your specific goals for weight loss, maintenance, or muscle gain.
What is Active Metabolic Rate (AMR) or TDEE?
Active Metabolic Rate (AMR), also known as Total Daily Energy Expenditure (TDEE), is the total number of calories you burn in a day including all activities. It combines your Resting Metabolic Rate (RMR) with calories burned through daily activities, exercise, and digestion. TDEE accounts for 100% of your energy expenditure: RMR (60-75%), physical activity (15-30%), and the thermic effect of food (10%). Understanding your TDEE is essential for creating effective nutrition plans for any goal, whether losing fat, maintaining weight, or building muscle.
How accurate are activity level multipliers?
Activity multipliers are estimates based on population averages and can vary by +/-10-20% between individuals. Sedentary (1.2) applies to desk jobs with minimal movement. Lightly active (1.375) includes light exercise or walking 1-3 days weekly. Moderately active (1.55) means regular exercise 3-5 days weekly. Very active (1.725) involves intense exercise 6-7 days weekly. Extremely active (1.9) is for athletes training twice daily or those with physical jobs plus training. Most people overestimate their activity level. Start conservative, track your weight for 2-3 weeks, and adjust based on results.
How do I create a calorie deficit for weight loss?
A safe calorie deficit is created by consuming 250-1000 calories below your TDEE. A 500-calorie daily deficit typically results in 1 lb/week weight loss (3500 calories = 1 lb fat). For sustainable fat loss, aim for 0.5-1% of body weight per week. Never eat below your RMR for extended periods. The best approach combines moderate calorie restriction (300-500 cal) with increased activity (200-500 cal). This preserves muscle mass and maintains metabolic rate. Aggressive deficits (>1000 cal) are only appropriate for those with significant weight to lose under medical supervision.
How should I adjust my diet for muscle gain?
For muscle gain, consume 250-500 calories above your TDEE, prioritizing protein (1.0-1.2g per lb body weight) and timing nutrients around training. A 250-calorie surplus supports lean gains of ~0.5 lb/week with minimal fat gain, ideal for most people. A 500-calorie surplus allows 1 lb/week gain but includes more fat. Combine with progressive resistance training 3-5 times weekly. Distribute protein across 4-5 meals for optimal muscle protein synthesis. Include quality carbohydrates around workouts for energy and recovery. Track progress with measurements and photos, not just scale weight, as muscle gain comes with some fat gain.