Daily Calorie Expenditure Daily Calorie Calculator (TDEE)

Your Total Daily Energy Expenditure (TDEE) is the amount of calories your body burns each day to function and power your running workouts. This calculator provides a personalized estimate based on your profile, lifestyle, and running volume, then suggests targets adapted to your goal (maintenance, weight loss, or muscle gain).

1. Your Profile

Gender

My running workouts (typical week)

5. How is TDEE calculated?

Total daily energy expenditure is computed in two stages:

Step 1 — Basal Metabolic Rate (BMR, Mifflin-St Jeor)

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

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

Example — male 70 kg, 175 cm, 35 years: BMR = 700 + 1094 − 175 + 5 = 1,624 kcal

Step 2 — Daily Activity Factor

Level Factor Typical Profile
Sedentary × 1.2 Desk job, minimal walking
Lightly active × 1.375 Daily walking, standing work
Moderately active × 1.55 Active daily life
Very active × 1.725 Physical job or double activity
Extremely active × 1.9 Professional athlete

Step 3 — Running Calories (Specific Addition)

We estimate workout energy expenditure as follows:

Calories/session ≈ weight (kg) × 0.95 × distance (km) × intensity factor

Distance is estimated based on duration and selected pace. These calories are averaged over 7 days and added to the baseline TDEE.

Important: These values are statistical estimates. Actual TDEE depends on body composition, genetics, and hormone levels. For an exact measurement, laboratory indirect calorimetry remains the gold standard.

6. Energy Needs Specific to Runners

Why do runners need more energy?

A 1-hour session at marathon pace represents an extra 500 to 700 kcal depending on weight. On a 4-run training week, this adds up to 2,000 to 3,000 kcal to cover. Underestimating these needs can lead to:

  • Chronic fatigue and drop in athletic performance
  • Loss of muscle mass (catabolism)
  • Increased risk of injuries (stress fractures, tendinopathies)
  • RED-S (Relative Energy Deficiency in Sport) syndrome

Macronutrient Distribution for Runners

Nutrient % of Calories Grams / kg of Body Weight Role
Carbohydrates 50-60% 5-8 g/kg Primary fuel (muscle glycogen replenishment)
Protein 15-20% 1.4-2.0 g/kg Muscle tissue repair and recovery
Fats 25-30% 1-1.5 g/kg Hormone regulation, joint health, slow-burn energy

Adjusting Based on Goal

Goal Intake vs TDEE Recommendation
Maintenance = TDEE Cover 100% of daily energy expenditure
Weight loss TDEE − 300 to 500 kcal Do not drop below BMR. On running days, reduce the deficit.
Muscle gain TDEE + 200 to 500 kcal Prioritize protein (2 g/kg). Time carbohydrates pre/post-workout.
Race preparation TDEE + 10-15% Increase carbohydrates 48-72h prior to the race (carbo-loading).
Frequently Asked Questions — Daily Calorie Needs

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

BMR is the energy required at rest. TDEE (equivalent to DEJ in French) is the total expenditure including daily activity, exercise, and digestion. This is your target for weight maintenance.

How many extra calories do I burn during training?

On average, 400 to 800 kcal per session depending on body weight, duration, and intensity. Count roughly 1 kcal/kg/km for easy runs.

What is a safe caloric deficit for running?

A deficit of 300 to 500 kcal/day is ideal. A larger deficit (>500 kcal) can impair muscle repair, recovery, and performance.

Should I eat less on rest days?

Yes. On rest days, you can reduce carbohydrates slightly (by 50-100 g) while maintaining protein intake. This helps optimize body composition without affecting recovery.