TDEE
Calculate Total Daily Energy Expenditure
These calculators provide general information only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How to use TDEE
- 1Enter sex, age, height and weight to establish your basal metabolic rate.
- 2Choose the activity level that best matches a typical week, from sedentary up to athlete.
- 3Read your total daily energy expenditure and the intake suggested for fat loss, maintenance or muscle gain.
How total daily energy expenditure is calculated
TDEE = BMR (Mifflin-St Jeor) × activity factor (1.2 – 1.9)Total daily energy expenditure has four components: basal metabolism at 60% to 75%, the thermic effect of food at about 10% because digestion itself costs energy, non-exercise activity thermogenesis at roughly 15% through walking, housework and fidgeting, and exercise at anywhere from 0% to 30%. The calculator derives BMR with Mifflin-St Jeor and multiplies it by the activity factor you pick.
The component most often underestimated is NEAT. Two people who train identically, one commuting an hour and standing at a desk, the other seated all day, can differ by 400 to 600 kcal daily, a bigger gap than a moderate training session. Choose the factor that matches a typical week rather than your most active day, and if the result disagrees with how your weight actually moves, adjust by 10% to 15% from there.
| Level | Factor | Typical | TDEE |
|---|---|---|---|
| Sedentary | 1.2 | Desk job, little extra exercise | 1,920 kcal |
| Light | 1.375 | Easy exercise 1–3 days a week | 2,200 kcal |
| Moderate | 1.55 | Moderate exercise 3–5 days a week | 2,480 kcal |
| High | 1.725 | Hard exercise 6–7 days a week | 2,760 kcal |
| Very high | 1.9 | Physical job plus twice-daily training | 3,040 kcal |
Activity factors (for a BMR of 1,600 kcal)
Frequently asked questions
What is the difference between TDEE and BMR?
BMR is the minimum needed to stay alive at complete rest, while TDEE adds everyday movement, exercise and the cost of digesting food. Plan your intake from TDEE, because that reflects the life you actually live. Using BMR as your target badly underestimates requirements and leads to under-eating, metabolic adaptation and muscle loss.
Why is my weight unchanged if I eat at my TDEE?
The usual cause is picking the wrong activity factor. Most people overestimate their exercise, and a desk worker selecting moderately active adds 300 to 500 kcal that never happens. Start with sedentary or light, log your food and weight for two weeks, then adjust to what actually occurs. Stable weight means intake equals TDEE, which is the most accurate calibration available.
How large should a fat loss deficit be?
Aim for 300 to 500 kcal below TDEE per day, which works out to about 0.3 to 0.5 kg per week. A bigger deficit accelerates muscle loss and metabolic adaptation, making long-term progress harder. Do not eat below your BMR, and generally stay above 1,200 kcal for women and 1,500 for men. Two or three resistance sessions a week plus enough protein will preserve muscle.
Are the calorie readings on fitness devices accurate?
Not really. Errors of 20% to 40% are normal and usually skew high, because bands and treadmills rely on heart rate or generic formulas that cannot capture individual variation or the way people move less afterwards. Treat the numbers as a rough guide and judge progress by the two-week trend in weight and measurements instead.