What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours: your basal metabolism plus the energy from all your activities. Knowing it is the first step to losing, maintaining, or gaining weight consciously.
With the profile the calculator loads with —70 kg, 170 cm, 30 years old, male, moderate activity— BMR is 1,618 kcal and TDEE 2,507 kcal/day (1,617.5 × 1.55). To lose weight you would subtract about 500 kcal/day (≈ 2,007 kcal); to gain, add 500 kcal/day (≈ 3,007 kcal).
Formula
BMR (Mifflin-St Jeor) = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5 (men) / −161 (women) TDEE = BMR × Activity factor
Activity factors
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Light | 1.375 | Exercise 1-3 days/week |
| Moderate | 1.55 | Exercise 3-5 days/week |
| Active | 1.725 | Exercise 6-7 days/week |
| Very active | 1.9 | Intense daily exercise |
Step-by-step example
- Man: weight = 70 kg, height = 170 cm, age = 30 years
- BMR = (10 × 70) + (6.25 × 170) − (5 × 30) + 5 = 1,617.5 kcal (the calculator rounds it to 1,618)
- Moderate activity: factor = 1.55
- TDEE = 1,617.5 × 1.55 = 2,507.125 → the calculator shows 2,507 kcal/day
Scenario table (same profile)
| Activity level | TDEE | 500 deficit (lose) | 500 surplus (gain) |
|---|---|---|---|
| Sedentary | 1,941 | 1,441 | 2,441 |
| Light | 2,224 | 1,724 | 2,724 |
| Moderate | 2,507 | 2,007 | 3,007 |
| Active | 2,790 | 2,290 | 3,290 |
| Very active | 3,073 | 2,573 | 3,573 |
How to read the result
- Maintain weight: eat ≈ TDEE.
- Lose weight: a ~500 kcal/day deficit equals ~0.5 kg per week (1 kg of fat ≈ 7,700 kcal).
- Gain muscle: a moderate surplus of 300-500 kcal with strength training.
The activity factor is the biggest source of error: most people overestimate their real level. If you do not do structured exercise, use "light" or "sedentary" and adjust based on results in 2-3 weeks.
TDEE is an estimate (±10%) based on population equations. Do not eat below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision, and consult a professional for specific goals or health conditions.
Frequently asked questions
TDEE (Total Daily Energy Expenditure) is the total calories you burn in 24 hours. It is calculated by multiplying your basal metabolic rate (BMR) by an activity factor: sedentary ×1.2, light ×1.375, moderate ×1.55, active ×1.725, very active ×1.9.
A 500 kcal/day deficit from your TDEE is recommended, which equals ~0.5 kg per week. Larger deficits should be done under medical supervision.
BMR is the calories burned at absolute rest (vital functions). TDEE includes BMR plus the calories from daily activities and exercise. TDEE is always higher.
It is the equation the Frankenfield systematic review (2005) reports as the most reliable: it estimates resting metabolic rate within 10% of measurement in more adults, nonobese and obese, than any other equation, and with the narrowest error range. It was derived from 498 healthy adults (Mifflin & St Jeor, 1990), where the 1919 Harris-Benedict equation overestimated expenditure by 5%.
Protein, carbohydrates, and fat. For maintenance: protein 1.6-2.2 g/kg, carbs 45-65% of calories, and fat 20-35%. Adjust to your goal.
Every 4-6 weeks or with significant changes (±5 kg, activity, or body composition). As you lose weight, your TDEE decreases; adjusting calories prevents plateaus.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. doi:10.1093/ajcn/51.2.241
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789. doi:10.1016/j.jada.2005.02.005
Related calculators
- Basal metabolism: the BMR, base of TDEE
- Macronutrients: split your calories into protein, carbs, and fat
- Calories burned: expenditure by physical activity
- BMI: body weight reference