What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It's the sum of:
Calculating Your TDEE
Step 1: Calculate BMR
The Mifflin-St Jeor equation is most accurate:
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
Step 2: Apply Activity Multiplier
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job) | BMR × 1.2 |
| Light activity (1-2 days/week) | BMR × 1.375 |
| Moderate (3-5 days/week) | BMR × 1.55 |
| Very active (6-7 days/week) | BMR × 1.725 |
| Extremely active (athlete) | BMR × 1.9 |
Using TDEE for Goals
For Weight Loss:
Create a deficit of 300-500 calories below TDEE
For Muscle Gain:
Create a surplus of 200-300 calories above TDEE
For Maintenance:
Eat at your TDEE level
Common Mistakes
Track and Adjust
TDEE calculations are estimates. Track your weight for 2-3 weeks and adjust:
Calculate yours with our TDEE Calculator and Calorie Calculator!