What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including everything from basic functions like breathing to physical activity. Knowing your TDEE is the foundation of any weight management plan.
Activity levels explained
- Sedentary: Desk job, little to no exercise. Multiplier: 1.2
- Lightly active: Light exercise 1-3 days per week. Multiplier: 1.375
- Moderately active: Moderate exercise 3-5 days per week. Multiplier: 1.55
- Very active: Hard exercise 6-7 days per week. Multiplier: 1.725
- Extra active: Professional athlete or very physical job. Multiplier: 1.9
How we calculate it
We use the Mifflin-St Jeor equation, considered the most accurate BMR formula by the American Dietetic Association:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Then: TDEE = BMR × activity multiplier. For weight loss, subtract 500 calories (about 1 lb / 0.45 kg per week). For weight gain, add 500.
Tips for using these numbers
- These are estimates. Track your actual results for 2-3 weeks and adjust if needed.
- Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.
- Combine calorie targets with strength training to preserve muscle while losing fat.
- Recalculate every 5-10 lb (2-5 kg) of weight change — your numbers change as your body does.