How to Calculate Your TDEE
Your TDEE is calculated by first finding your BMR using the Mifflin-St Jeor equation, then multiplying by an activity factor based on your daily movement.
Activity Level Guide
- Sedentary (×1.2): Desk job, no exercise
- Lightly Active (×1.375): Light exercise 1-3 days/week
- Moderately Active (×1.55): Moderate exercise 3-5 days/week
- Very Active (×1.725): Hard exercise 6-7 days/week
- Extremely Active (×1.9): Physical job + hard daily exercise
Frequently Asked Questions
❓ What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR, physical activity, and the thermic effect of food. It represents how many calories you need to maintain your current weight.
❓ How do I calculate my TDEE?
Multiply your BMR by an activity factor: Sedentary (×1.2), Lightly Active (×1.375), Moderately Active (×1.55), Very Active (×1.725), Extremely Active (×1.9). BMR uses the Mifflin-St Jeor equation.
❓ How many calories to lose weight?
Eat 300-500 calories below your TDEE for safe weight loss of about 0.5-1 lb per week. Avoid cutting more than 500 calories without medical supervision.
❓ How many calories to build muscle?
Eat 200-400 calories above your TDEE combined with resistance training and adequate protein (1.6-2.2g per kg body weight) for lean muscle growth.
❓ Why is my TDEE estimate inaccurate?
TDEE formulas are estimates. Actual burn varies with genetics, body composition, NEAT, and metabolic adaptations. Track weight over 2-4 weeks and adjust.
❓ What activity level should I choose?
Choose based on your typical week. Sedentary = desk job, no exercise; Light = light exercise 1-3 days; Moderate = moderate exercise 3-5 days; Very Active = hard exercise 6-7 days; Extremely Active = physical job + hard exercise.
❓ Does TDEE change over time?
Yes, TDEE decreases as you lose weight (smaller bodies burn fewer calories) and as you age. It can increase with more muscle mass or activity. Recalculate periodically.
❓ What is the thermic effect of food?
The thermic effect of food (TEF) is energy used to digest, absorb, and process nutrients, about 10% of daily expenditure. Protein has the highest TEF at 20-30%.