How to Calculate TDEE: The Complete Guide
Last updated: May 2026 · 8 min read
What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It accounts for your Basal Metabolic Rate (BMR) — the energy needed to keep you alive at rest — plus the calories burned through physical activity and the thermic effect of food (TEF).
Knowing your TDEE is essential for any fitness goal: eat below it to lose weight, eat at it to maintain, or eat above it to gain. Without this number, you're guessing — and guessing rarely works long-term.
The TDEE Formula: Mifflin-St Jeor + Activity Multiplier
The most accurate formula for most adults is the Mifflin-St Jeor equation, recommended by the Academy of Nutrition and Dietetics:
Male: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your TDEE is then calculated by multiplying your BMR by an activity multiplier:
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Very hard exercise + physical job |
Example: A 30-year-old male, 80 kg, 180 cm, moderately active: BMR = 10×80 + 6.25×180 − 5×30 + 5 = 1,745 kcal. TDEE = 1,745 × 1.55 = 2,705 kcal/day.
Using Your TDEE for Weight Goals
Once you know your TDEE, applying it is straightforward:
- Weight loss: Eat 300-500 kcal below your TDEE. This creates a deficit that results in approximately 0.5 kg (1 lb) of fat loss per week.
- Maintenance: Eat at your TDEE. Your weight stays stable.
- Weight gain: Eat 300-500 kcal above your TDEE for lean gains, or 500+ for faster bulking.
A deficit of 500 kcal/day equals about 0.5 kg of fat loss per week (since 1 kg of body fat ≈ 7,700 kcal). A deficit of 1,000 kcal/day ≈ 1 kg/week, but this is aggressive and may not be sustainable for most people.
Common TDEE Mistakes
- Overestimating activity level: Most people are "sedentary" or "lightly active," even with gym sessions. Choose conservatively.
- Not recalculating: As you lose weight, your TDEE decreases. Recalculate every 5-10 kg.
- Forgetting the thermic effect of food: TEF accounts for ~10% of daily expenditure and is already included in the activity multiplier.
- Relying on fitness trackers: Wearables can overestimate calorie burn by 20-50%. Use calculated TDEE as your baseline.
Calculate Your TDEE Now
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