⚖️ CalToLbs

TDEE-Based Calories to Pounds

The most accurate method: calculate weight loss using your Total Daily Energy Expenditure. Includes activity level for realistic, personalized projections.

🔥 TDEE-Based Calories to Pounds

The most accurate method: calculate weight loss using your Total Daily Energy Expenditure. Includes activity level for realistic, personalized projections.

Enter age 10-120
Enter a positive weight
Enter a positive height

Interactive Visualization

TDEE = BMR × Activity Factor
Sedentary: 1.2 | Light: 1.375 | Moderate: 1.55 | Very: 1.725 | Extreme: 1.9
TDEE is your true maintenance level — the most important number for weight loss.

*Conversion calculations are based on thermodynamic body weight modeling. Adjust targets based on actual physical feedback.

TDEE: The True Measure of Daily Caloric Output

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, including your metabolic baseline, exercise, and all daily movements. TDEE is the most important number for weight management: eating above it causes weight gain, while eating below it creates the deficit required for fat loss.

The Four Pillars of TDEE:

  • Basal Metabolic Rate (BMR): The energy required to keep you alive (60-70% of TDEE).
  • Non-Exercise Activity Thermogenesis (NEAT): Energy spent on daily movement like walking, standing, and fidgeting (15-20% of TDEE).
  • Thermic Effect of Food (TEF): Calories burned digesting food (5-10% of TDEE).
  • Exercise Activity Thermogenesis (EAT): Calories burned during planned workouts (5% of TDEE for most).

❓ Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) = BMR + all activity. It includes walking, working, exercising, and even fidgeting. Since most people aren't bedridden, TDEE gives a much more realistic maintenance calorie number.
Be honest. Sedentary = desk job, no exercise. Light = 1-3 light workouts/week. Moderate = regular exercise 3-5x/week. Very = daily intense exercise. Extreme = athlete or physical laborer. Most people overestimate their activity.
Three reasons: 1) Lower body weight = lower BMR, 2) Your body becomes more efficient at the same exercise, 3) You may move less subconsciously. Recalculate TDEE every 10-15 pounds lost to avoid plateaus.
Yes! Eating at your TDEE should maintain your weight. If you gain or lose while eating at TDEE, your actual TDEE is different from the estimate. Adjust by 100-200 calories based on real-world results over 2-3 weeks.

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