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How to Calculate Your TDEE
Published May 31, 2026
How to Calculate Your TDEE (Total Daily Energy Expenditure)
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day — including rest, movement, digestion, and exercise. It is the number you need to know before setting any calorie target for weight loss, muscle gain, or maintenance.
The Two-Step Formula
TDEE is always calculated in two steps:
- Calculate BMR — your resting calorie burn (organs, temperature, repair).
- Multiply by an activity factor — to account for everything you do on top of rest.
TDEE = BMR × Activity multiplier
Step 1: Calculate BMR
The most accurate formula for most people is Mifflin-St Jeor:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
The BMR Calculator will compute this for you in metric or imperial units.
Step 2: Apply the Activity Multiplier
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | × 1.2 |
| Lightly active | Light exercise 1–3 days/week | × 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | × 1.55 |
| Very active | Hard exercise 6–7 days/week | × 1.725 |
| Extremely active | Physical job + hard training | × 1.9 |
Most people who work office jobs and exercise 3–4 times per week fall in the 1.55 range.
Worked Example
Person: 30-year-old woman, 65 kg, 168 cm, moderately active.
BMR = (10 × 65) + (6.25 × 168) − (5 × 30) − 161
BMR = 650 + 1,050 − 150 − 161 = 1,389 kcal/day
TDEE = 1,389 × 1.55 = 2,153 kcal/day
At 2,153 kcal/day she maintains her current weight. To lose roughly 0.5 kg/week, she would eat 2,153 − 500 = ~1,650 kcal/day (a 500-calorie deficit = ~3,500 kcal/week ≈ 0.45 kg of fat).
Use the TDEE Calculator to calculate your own number without the manual steps.
How to Use TDEE for Your Goal
| Goal | Calorie target relative to TDEE |
|---|---|
| Lose weight (slow, sustainable) | TDEE − 300 to 500 kcal |
| Lose weight (aggressive) | TDEE − 500 to 750 kcal |
| Maintain weight | TDEE |
| Lean bulk (muscle gain) | TDEE + 200 to 400 kcal |
| Aggressive bulk | TDEE + 400 to 600 kcal |
Deficits beyond 1,000 kcal/day typically accelerate muscle loss along with fat — not recommended without medical supervision.
TDEE vs BMR — What's the Difference?
BMR is the floor — what you burn if you lay still all day. TDEE is the real number for planning. Most moderately active people have a TDEE 50–65% higher than their BMR. See TDEE vs BMR — What's the Difference? for a deeper comparison.
Common Mistakes
Overestimating activity level. "Moderately active" means genuinely moderate structured exercise — not walking to the kitchen. Most people overestimate by one category and then wonder why they aren't losing weight.
Not recalculating as weight changes. BMR depends on current body weight. As you lose weight, BMR falls, and TDEE drops with it. Recalculate every 5–10 kg of change.
Ignoring diet-induced thermogenesis. Protein is the most thermogenic macro (~25–30% of its calories are burned in digestion). Eating more protein slightly raises effective TDEE — one reason high-protein diets feel easier.
Next Step: Set Your Macros
Once you know your TDEE and calorie target, the next step is splitting those calories into protein, carbs, and fat. See How to Calculate Your Macros for the breakdown, or use the Calorie Counter to track daily intake.