What Is My TDEE?

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a single day. It is the foundation of any weight-management plan because it tells you how much energy you need just to maintain your current weight. Eat at your TDEE to maintain, below it to lose weight, and above it to gain weight.

TDEE is built from four parts: your Basal Metabolic Rate (BMR), the thermic effect of food, non-exercise activity thermogenesis (NEAT), and deliberate exercise. BMR alone makes up roughly 60–75% of your daily burn, while everything you do — walking, working out, fidgeting — makes up the rest.

TDEE vs BMR: What Is the Difference?

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest, doing nothing but keeping your vital organs running — breathing, circulation, cell repair, and brain function. It does not include digestion, walking, or exercise.

TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that covers everything else you do in a day:

Because BMR only counts resting burn, TDEE is always higher than BMR. For weight management, always use TDEE — not BMR — as your starting calorie target. If you want to see your resting-only number first, our Calorie Calculator shows both BMR and TDEE side by side.

TDEE Calculator Formula (Mifflin-St Jeor)

This calculator uses the Mifflin-St Jeor Equation by default because it is considered the most accurate BMR formula for the general population:

Worked example: A 30-year-old man weighing 80 kg and 180 cm tall:
BMR = 10(80) + 6.25(180) − 5(30) + 5 = 800 + 1,125 − 150 + 5 = 1,780 calories/day.
If he is moderately active (factor 1.465): TDEE = 1,780 × 1.465 = 2,608 calories/day.

BMR Formulas Available

Formula	Best For	Notes
Mifflin-St Jeor	General population (default)	Most accurate overall; error rate around 10%
Revised Harris-Benedict	Historical standard	Older equation; tends to overestimate by 5–10%
Katch-McArdle	Lean people who know body fat %	Uses lean body mass instead of total weight

The Katch-McArdle formula is BMR = 370 + 21.6 × lean body mass(kg), where lean body mass = weight × (1 − body fat fraction). Use our Body Fat Calculator to estimate your body fat percentage first.

Activity Level Factors

The activity multiplier accounts for everything beyond resting burn. Choose the level that matches your typical week, not your most active week — overestimating activity is one of the most common TDEE mistakes.

Activity Level	Factor	Description
Sedentary	1.2	Little or no exercise, desk job, mostly sitting
Light	1.375	Light exercise 1–3 days per week
Moderate	1.465	Moderate exercise 4–5 days per week
Active	1.55	Daily exercise or intense exercise 3–4 days per week
Very Active	1.725	Intense exercise 6–7 days per week
Extra Active	1.9	Very intense daily exercise or physically demanding job

Calorie Deficit and Surplus Targets

One pound of body fat is approximately 3,500 calories. A consistent daily deficit or surplus shifts your weight over time:

Goal	Daily Calories	Expected Weekly Change
Maintenance	TDEE	No change
Mild weight loss	TDEE − 250 cal	~0.5 lb (0.23 kg)
Moderate weight loss	TDEE − 500 cal	~1 lb (0.45 kg)
Aggressive weight loss*	TDEE − 1,000 cal	~2 lb (0.9 kg)
Mild weight gain	TDEE + 250 cal	~0.5 lb (0.23 kg)
Moderate weight gain	TDEE + 500 cal	~1 lb (0.45 kg)

*Aggressive weight loss should only be done with medical supervision.

Safe Weight Loss Guidelines

• Aim for 0.5–1 lb per week. Faster loss often costs muscle and slows your metabolism.
• Calorie floors: Women should not go below 1,200 calories/day and men below 1,500 calories/day without medical guidance.
• Keep protein high in a deficit (about 1.6–2.2 g per kg) to preserve muscle while losing fat.
• Use strength training to signal your body to hold onto muscle during weight loss.

Maintenance, Cutting, Bulking, and Body Recomposition

• Maintenance: Eat at TDEE. Good for holding steady weight between cutting and bulking phases.
• Cutting (weight loss): Eat 300–500 calories below TDEE to lose fat while keeping muscle. Usually runs 8–16 weeks.
• Bulking (weight gain): Eat 250–500 calories above TDEE to build muscle. A clean bulk emphasizes whole foods.
• Body recomposition: Eat near TDEE with high protein and regular strength training to lose fat and gain muscle slowly at the same time.

Protein needs rise in every phase — especially in a deficit (to preserve muscle) and in a surplus (to build it). Use our Protein Calculator for your exact daily gram target, then split the rest of your calories with our Macros Calculator.

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