How to Calculate Your TDEE

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It accounts for everything: breathing, digesting food, walking, exercising, and even fidgeting. Understanding your TDEE is the foundation of any evidence-based approach to weight management.

How TDEE Is Calculated

TDEE starts with your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest. The most commonly used formula is the Mifflin-St Jeor equation:

• Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5
• Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

Your BMR is then multiplied by an activity factor to estimate TDEE.

Activity Levels

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR x 1.55
• Very active (hard exercise 6-7 days/week): BMR x 1.725
• Extremely active (very hard exercise, physical job): BMR x 1.9

Using TDEE for Weight Management

The principle is straightforward:

• To lose weight: Eat fewer calories than your TDEE. A deficit of 500 calories per day produces roughly 0.5 kg (1 lb) of weight loss per week.
• To gain weight: Eat more than your TDEE. A surplus of 250-500 calories per day supports muscle gain when combined with strength training.
• To maintain weight: Match your calorie intake to your TDEE.

Important Caveats

TDEE calculators provide estimates, not exact numbers. Individual metabolism varies due to genetics, hormones, gut microbiome, and other factors. Use your calculated TDEE as a starting point, then adjust based on real-world results over 2-4 weeks. If you are not seeing expected changes, adjust intake by 100-200 calories and reassess.

Also remember that not all calories are equal in terms of satiety, nutrition, and hormonal response. A balanced diet with adequate protein, fiber, and micronutrients matters beyond just the number.

Calculate your personal number with our TDEE calculator and start making informed nutrition decisions.