Whether you want to lose weight, gain muscle, or maintain your current weight, knowing your Total Daily Energy Expenditure (TDEE) is the first step.
What Is TDEE?
TDEE is the total number of calories your body burns in a day. It's composed of:
- BMR (60–75%): Calories burned at rest — basic life functions
- TEF (~10%): Energy used to digest food
- NEAT (15–30%): Non-exercise activity (walking, fidgeting, chores)
- Exercise (5–10%): Planned physical activity
How BMR Is Calculated
We use the Mifflin-St Jeor equation, the most accurate formula:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161
Example
A 30-year-old man, 175 cm tall, weighing 70 kg:
- BMR = (10 × 70) + (6.25 × 175) − (5 × 30) + 5
- BMR = 700 + 1093.75 − 150 + 5 = 1,649 calories/day
Activity Multipliers
Once you know your BMR, multiply by your activity level:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Light | 1.375 | 1–3 days/week |
| Moderate | 1.55 | 3–5 days/week |
| Active | 1.725 | 6–7 days/week |
| Extra Active | 1.9 | Athlete/physical job |
TDEE = BMR × Activity Multiplier
For our example: 1,649 × 1.55 (moderate) = 2,556 calories/day
Weight Goals
| Goal | Calories vs TDEE | Weekly Change |
|---|---|---|
| Maintain | Eat at TDEE | No change |
| Lose 0.5kg/week | −500 calories/day | ~0.5kg loss |
| Gain 0.5kg/week | +500 calories/day | ~0.5kg gain |
Beyond Calories: Macronutrients
Once you know your calorie target, consider your macros:
- Protein: 1.6–2.2g per kg of bodyweight (muscle preservation)
- Fats: 20–35% of total calories (hormone health)
- Carbs: Remaining calories (energy for activity)
Try Our Calorie Calculator
Our Calorie Calculator gives you:
- Your exact BMR and TDEE
- Calorie targets for lose/maintain/gain
- Results based on the latest Mifflin-St Jeor equation
- Share or print your results
⚠️ Note: These are estimates. Individual metabolism varies. Consult a registered dietitian for personalized advice.
*Find your daily calorie needs with our Calorie Calculator.*
