Health · Quick Answer

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including resting metabolism, digestion, activity, and exercise. TDEE = BMR × activity multiplier (1.2 sedentary to 1.9 very active).

The four components of TDEE

BMR (Basal Metabolic Rate): 60-70% of TDEE. Energy your body uses at complete rest.
TEF (Thermic Effect of Food): 8-15%. Calories burned digesting food.
NEAT (Non-Exercise Activity Thermogenesis): 10-30%. Fidgeting, walking, standing.
EAT (Exercise Activity Thermogenesis): 5-15%. Intentional workouts.

The standard calculation

Compute BMR using Mifflin-St Jeor:

- Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5

- Women: 10×weight(kg) + 6.25×height(cm) − 5×age − 161

Multiply by activity factor:

- 1.2, sedentary (desk job, no exercise)

- 1.375, light (exercise 1-3 days/week)

- 1.55, moderate (exercise 3-5 days/week)

- 1.725, active (exercise 6-7 days/week)

- 1.9, very active (physical job + daily exercise)

Example: 30-year-old woman, 5'6", 140 lb, moderately active

Weight: 63.5 kg; Height: 168 cm
BMR = 10(63.5) + 6.25(168) − 5(30) − 161 = 635 + 1,050 − 150 − 161 = 1,374 cal
TDEE = 1,374 × 1.55 = 2,130 calories/day

How to use TDEE

Maintain weight: eat at TDEE
Lose fat: TDEE − 500 cal/day → ~1 lb/week loss
Gain muscle: TDEE + 250 cal/day → slow lean gain

Run the numbers

All calculators →

TDEE Calculator

Calculate your Total Daily Energy Expenditure, the total calories you burn each day including activity.

BMR Calculator

Calculate your Basal Metabolic Rate, the calories your body burns at complete rest.

Calorie Intake Calculator

Calculate how many calories you should eat daily based on your goals, lose, maintain, or gain weight.