What is TDEE?
TDEE (Total Daily Energy Expenditure) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (how many calories you burn at rest), and then multiplying that value by an activity multiplier. Knowing your TDEE is the single most important metric for any diet plan.
How to Use Your TDEE
Once you know your TDEE (your maintenance calories), you can easily adjust your daily caloric intake based on your fitness goals:
- To Lose Weight (Cutting): Eat 500 calories less than your TDEE every day. This translates to roughly 1lb of fat loss per week.
- To Maintain Weight: Eat exactly your TDEE calories every day.
- To Build Muscle (Bulking): Eat 300-500 calories more than your TDEE to fuel muscle growth.
The TDEE Formula (Mifflin-St Jeor Equation)
Our calculator uses the incredibly accurate Mifflin-St Jeor equation to calculate your BMR, and then applies the standard Katch-McArdle activity multipliers.
Step 1: Calculate BMR
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Step 2: Apply Activity Multiplier
- Sedentary (Office job, no exercise): BMR × 1.2
- Lightly Active (1-3 days/week): BMR × 1.375
- Moderately Active (3-5 days/week): BMR × 1.55
- Very Active (6-7 days/week): BMR × 1.725
- Extremely Active (Physical job + training): BMR × 1.9