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TDEE Calculator

TDEE equals BMR times activity factor

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How It Works

TDEE (Total Daily Energy Expenditure) is the calorie target that accounts for everything you actually do in a day — not just resting metabolism. The simplest model is TDEE = BMR × activity factor, where the activity factor reflects your typical daily movement: 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), and extra active (1.9, very hard exercise + physical job). Enter your BMR (compute it with the BMR calculator first) and this page returns TDEE across all five activity levels.

Example Problem

An adult with a Harris-Benedict BMR of 1,600 kcal/day works a desk job but goes to the gym three times per week for moderate strength training. What's their TDEE?

  1. Pick the activity factor that best matches the actual weekly pattern. Three moderate sessions per week ≈ 'Moderately Active' (1.55).
  2. Apply the formula: TDEE = BMR × activity factor = 1,600 × 1.55.
  3. Multiply: 1,600 × 1.55 = 2,480.
  4. Result: TDEE ≈ 2,480 kcal/day to maintain weight.
  5. For a 1 lb/week deficit, subtract ~500 kcal/day: target ≈ 1,980 kcal/day.

Key Concepts

TDEE has four components: BMR (~60-75% of total), thermic effect of food (~10%, energy spent digesting), exercise activity thermogenesis (EAT, planned exercise), and NEAT (non-exercise activity thermogenesis — fidgeting, walking around, posture). NEAT varies widely between individuals and explains much of the difference in how some people 'naturally' stay lean. The activity multiplier approach lumps NEAT + EAT into a single factor, which is a useful approximation but undercounts very active occupations (construction, nursing) and overcounts true couch-potato lifestyles.

Applications

  • Setting a daily calorie target for weight maintenance, loss, or gain.
  • Calibrating macronutrient targets in sports nutrition (protein in g/kg, fat as % of TDEE).
  • Estimating refeed-day calories during a cutting cycle.
  • Cross-checking dietitian-recommended targets in clinical nutrition.
  • Comparing how different exercise patterns affect energy needs.

Common Mistakes

  • Picking the highest activity factor because 'I work out daily'. The 1.9 multiplier is for laborers + serious athletes — most office workers who hit the gym 3-5x/week land at 1.55.
  • Using TDEE as a static target. Weight changes alter BMR, which changes TDEE. Recalculate every 5-10 kg of body composition change.
  • Confusing TDEE with maintenance calories. They're synonymous — TDEE IS your maintenance calorie level.
  • Cutting too aggressively below TDEE. A deficit of 500-750 kcal/day is sustainable; deeper cuts trigger metabolic adaptation and muscle loss.
  • Ignoring the ±10-15% prediction error in BMR equations. Your true TDEE may be 10% above or below the calculated number; adjust based on real-world weight trends.

Frequently Asked Questions

How do you calculate TDEE?

Compute your BMR (with the BMR calculator) and multiply by an activity factor: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9. TDEE = BMR × activity factor, in kcal/day.

What is the formula for TDEE?

TDEE = BMR × Activity Factor. For example, BMR 1,500 kcal/day at a moderately active level (factor 1.55) gives TDEE ≈ 2,325 kcal/day. The activity factor folds in exercise, daily movement (NEAT), and the thermic effect of food.

Which activity factor should I pick?

Be honest about typical weekly patterns: 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 (most regular gym-goers); very active (1.725) = hard exercise 6-7 days/week or physically demanding job; extra active (1.9) = athletes + manual laborers.

How accurate is TDEE for weight loss?

It's a starting estimate, not a precise number. Activity factors are population-average ranges with ±10-15% error. Track your weight for 2-4 weeks at the calculated maintenance level; if you're not maintaining, adjust intake by 100-200 kcal/day until you find your true maintenance, then create your deficit from there.

Should I eat below TDEE to lose weight?

Yes — a daily deficit of 500 kcal below TDEE yields about 1 lb/week of fat loss. A 750-1000 kcal/day deficit accelerates this to 1.5-2 lb/week but risks muscle loss and metabolic adaptation. For sustainable results, most evidence supports 500 kcal/day for the average person.

Does TDEE change as I lose weight?

Yes. As weight drops, BMR drops (smaller body burns less at rest), and many people unconsciously reduce NEAT. Recalculate TDEE every 5-10 kg of weight change and adjust your deficit accordingly to avoid stalling.

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