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How TDEE Is Calculated
First, BMR is calculated using the Mifflin-St Jeor equation: for men, BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5. For women, the same formula with -161 instead of +5. TDEE = BMR × activity multiplier, ranging from 1.2 (sedentary) to 1.9 (extra active).
Frequently Asked Questions
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, accounting for your Basal Metabolic Rate (BMR) and all physical activity. TDEE is your maintenance calorie level — eating at TDEE keeps your weight stable.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE multiplies BMR by an activity factor to account for movement, exercise, and daily activities. TDEE is always higher than BMR.
TDEE estimates from equations like Mifflin-St Jeor are accurate within about 10% for most healthy adults. Individual metabolic rates vary due to muscle mass, genetics, hormones, and medications. Track your actual weight and calorie intake for 2-4 weeks to calibrate your real maintenance level.
Sedentary: desk job with little to no exercise. Lightly Active: 1-3 days of light exercise per week. Moderately Active: 3-5 days of moderate exercise per week. Very Active: 6-7 days of hard exercise per week. Extra Active: physically demanding job or two-a-day training.
Eating 250-500 calories below your TDEE produces gradual weight loss of approximately 0.5-1 lb per week. Deficits larger than 1,000 calories are generally not recommended without medical supervision, as they can cause muscle loss and metabolic adaptation.
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