Little or no exercise, desk job
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise, physical job
TDEE = BMR × Activity Multiplier
Mifflin-St Jeor BMR:
Male: (10 × weight) + (6.25 × height) − (5 × age) + 5
Female: (10 × weight) + (6.25 × height) − (5 × age) − 161
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a single day. It accounts for your Basal Metabolic Rate (BMR) — the energy needed to maintain basic bodily functions at rest — plus the additional calories burned through physical activity, digestion, and other daily activities. Understanding your TDEE is fundamental to managing your weight effectively.
Your TDEE is composed of several components: BMR (60-70% of total expenditure), the thermic effect of food (about 10%), non-exercise activity thermogenesis (NEAT), and exercise activity thermogenesis. By knowing your TDEE, you can make informed decisions about calorie intake for weight loss, maintenance, or muscle gain.
Weight Loss
Eat 500 calories below your TDEE to lose approximately 1 pound (0.45 kg) per week. A moderate deficit of 300-500 calories is sustainable for most people.
Maintenance
Eat at your TDEE to maintain your current weight. This is ideal for body recomposition when combined with strength training.
Weight Gain
Eat 300-500 calories above your TDEE to gain weight. Combined with resistance training, this supports lean muscle growth.
- Be honest about activity level: Most people overestimate their activity. Start with a lower level and adjust based on results.
- Track and adjust: Use your TDEE as a starting point, then adjust based on actual weight changes over 2-4 weeks.
- Account for NEAT: Non-exercise activity (walking, fidgeting) varies greatly and can significantly impact TDEE.
- Recalculate periodically: As your weight and activity level change, recalculate your TDEE every 4-6 weeks.
- Consider individual variation: Metabolic rates can vary by 10-15% between individuals of similar size and activity level.
Disclaimer: TDEE calculations are estimates based on standard formulas and may vary depending on individual metabolism, body composition, and lifestyle factors. Results should be used as a starting point and adjusted based on actual progress. Consult a healthcare professional or registered dietitian for personalized nutrition guidance.