What Is TDEE and How Do You Calculate It?
If you want to lose, gain, or maintain weight, one number matters more than any diet: your TDEE. This guide explains exactly what it is, shows the formula step by step with a real example, and tells you how to turn it into a calorie target for your goal.
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day. It equals your BMR (resting calories, via the Mifflin-St Jeor formula) multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active). Eat ~500 below it to lose about 1 lb/week, at it to maintain, above it to gain. Most adults: 1,800–2,800 calories.
The Short Answer
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It equals your BMR (the calories you burn at rest) multiplied by an activity factor. Eat below your TDEE to lose weight, above it to gain, and around it to maintain. Most adults have a TDEE between 1,800 and 2,800 calories.
What Makes Up Your TDEE
Your daily burn has four parts: your BMR (60–70% of the total — what you'd burn lying in bed all day), the thermic effect of food (about 10%, the energy used to digest), exercise, and NEAT — the calories from everyday movement like walking, fidgeting, and chores.
Step 1: Calculate Your BMR (Mifflin-St Jeor)
The Mifflin-St Jeor equation is the most accurate widely used formula:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2: Multiply by Your Activity Level
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | 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 |
| Extra active | Physical job or twice-daily training | × 1.9 |
A Worked Example
A 30-year-old woman, 68 kg, 165 cm, moderately active:
- BMR = 10×68 + 6.25×165 − 5×30 − 161 = 1,400 calories
- TDEE = 1,400 × 1.55 = ≈ 2,170 calories/day to maintain weight
Using TDEE for Your Goals
- Lose weight: eat about 500 calories below TDEE → roughly 1 lb (0.45 kg) per week.
- Maintain: eat at your TDEE.
- Gain muscle: eat 250–500 calories above TDEE, paired with strength training.
TDEE is an estimate, not a fixed law. Track your weight for 2–3 weeks and adjust intake by 100–200 calories if you're not seeing the change you expect.
Related Guides & Calculators
- TDEE Calculator
- Calorie & Macro Calculator
- How Many Calories to Lose Weight
- How Much Protein Do You Need?
- BMI Calculator
The Most Common TDEE Mistake
The number-one error is overestimating your activity level. Plenty of people who sit at a desk all day and work out three times a week choose "very active" — but their real multiplier is closer to lightly or moderately active. Overestimating inflates your TDEE, so you eat more than you burn and wonder why the scale will not move. When in doubt, pick the lower level. Remember too that structured exercise is often a small slice of your daily burn; everyday movement (NEAT) — walking, taking the stairs, standing — frequently matters more. If your weight is not changing as expected after two to three weeks, trust the scale over the formula and adjust intake by 100–200 calories.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day from resting metabolism, digestion, exercise, and everyday movement. It is the number you eat below to lose weight or above to gain.
How do I calculate my TDEE?
First find your BMR with the Mifflin-St Jeor formula, then multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active). For example, a BMR of 1,400 at a moderate activity level (×1.55) gives a TDEE of about 2,170 calories.
How many calories should I eat to lose weight?
Eat roughly 500 calories below your TDEE for about 1 pound of fat loss per week. Going much lower than that can backfire by reducing energy and muscle, so a moderate deficit is usually best.
Is the Mifflin-St Jeor formula accurate?
It is considered the most accurate of the common BMR equations for the general population, though individual results vary by body composition. Use it as a starting estimate and adjust based on real-world results over a few weeks.
Does TDEE change over time?
Yes. TDEE shifts with weight, age, muscle mass, and activity. As you lose weight your TDEE drops, so recalculating every few weeks keeps your calorie target accurate.