Calculate your Total Daily Energy Expenditure based on activity level
About TDEE
TDEE is the total number of calories you burn per day, including all activity. It is calculated by multiplying your BMR by an activity factor. Knowing your TDEE helps you plan your diet for weight loss, maintenance, or muscle gain.
How it works
Estimates Total Daily Energy Expenditure, the calories you burn in a day including activity. TDEE scales your resting metabolic rate by an activity multiplier, and is the baseline for any cut or bulk.
TDEE = BMR × Activity Factor
BMRbasal metabolic rate (Mifflin-St Jeor)1.2sedentary: desk job, little exercise1.375light: 1-3 sessions/week1.55moderate: 3-5 sessions/week1.725very active: 6-7 sessions/week1.9extra active: physical job or twice-daily training
- BMR = 10(80) + 6.25(180) − 5(30) + 5 = 800 + 1125 − 150 + 5 = 1780
- TDEE = 1780 × 1.55
- Activity multipliers are coarse. Track weight over 2-3 weeks and adjust. Real intake data beats any formula.
- A deficit of about 500 kcal/day corresponds to roughly 0.45 kg (1 lb) of fat loss per week.
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Frequently Asked Questions
TDEE = BMR × activity factor. Sedentary (desk job, no exercise): 1.2. Light activity: 1.375. Moderate: 1.55. Very active: 1.725. Extra active: 1.9.
Be honest and lean conservative. If you sit all day and exercise 3 times a week, "lightly active" (1.375) is more accurate than "moderately active". Most people overestimate.
Eat at TDEE to maintain. Subtract 15-25% for weight loss (sustainable deficit). Add 10-20% for weight gain or muscle building. Recalculate every 5-10 lb of change.