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TDEE Calculator (total daily energy expenditure)

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Understanding TDEE — concept and principle

TDEE (total daily energy expenditure) is the total number of calories your body burns in a day. It is the sum of three parts: your basal metabolic rate (energy used at rest), the thermic effect of food (about 10% for digestion) and all physical activity, from walking to the shops to a hard workout. If you eat exactly your TDEE, your weight stays the same; eat less and you lose weight, eat more and you gain.

TDEE equals BMR times an activity factorExample: BMR 1,674 kcal times 1.55 equals a TDEE of about 2,594 kcal per day.TDEE = BMR × activity factorBMR1,674 kcal×Moderate× 1.55TDEE ≈ 2,594 kcal/day
This calculator first finds BMR with the Mifflin-St Jeor equation, then multiplies by an activity factor.

The principle: activity factors

Measuring energy use directly needs a lab, so dietitians use physical activity level (PAL) multipliers. They come from studies with doubly labelled water and were standardised by the FAO/WHO/UNU expert report: a sedentary office worker burns about 1.2 × BMR, a very active manual worker or athlete close to 1.9 × BMR. The factor already includes digestion and everyday movement, so you do not add them again.

TDEE at each activity level for the example personSame person, five activity levelsSedentary× 1.22,009Light 1–3 d/wk× 1.3752,301Moderate 3–5 d× 1.552,594Hard 6–7 d× 1.7252,887Very hard / job× 1.93,180
Activity alone can change daily needs by more than 1,100 kcal for the same body.

Worked example, step by step

  1. BMR (man, 35 y, 75 kg, 175 cm): 10 × 75 + 6.25 × 175 − 5 × 35 + 5 = 1,673.75 kcal
  2. Activity factor for “Moderate 3–5 days”: 1.55
  3. TDEE: 1,673.75 × 1.55 = 2,594 kcal/day
  4. To lose about 0.5 kg a week: 2,594 − 550 = 2,044 kcal/day
  5. To gain about 0.25 kg a week (lean bulk): 2,594 + 275 = 2,869 kcal/day
Example meals adding up toward TDEEWhat 2,594 kcal can look likeBreakfast2 eggs + toast≈ 450Lunchrice bowl + side≈ 800Dinner+snackburger + apple≈ 650≈ 1,900 kcal so far — another ~700from snacks, drinks and oils keepsweight steady (maintenance).
Typical portions; packaged-food labels give exact values.
Calorie targets for losing, keeping or gaining weightEat below or above TDEE− 550 kcal/day → 2,044≈ one burger less · lose ~0.5 kg/week= 2,594 kcal/daymaintain your weight+ 275 kcal/day → 2,869≈ 1⅓ bowls of rice more · gain ~0.25 kg/wk
The calculator’s three targets for the default person.
The 7,700 kcal per kilogram ruleWhy 550 kcal a day ≈ 0.5 kg a week550kcal × 7 days=3,850kcal / week≈0.5 kgof body fat1 kg of body fat stores ≈ 7,700 kcal.Real loss slows over time as TDEE fallswith lower body weight.
The deficit math behind the weekly estimate.
Tip: use TDEE as a starting point, not a final answer. Weigh yourself at the same time each morning, average the week, and adjust intake by 100–200 kcal if the trend does not match your goal after 2–3 weeks.
Limits: formulas describe an average person. Muscle mass, hormones, medication, pregnancy, illness and day-to-day movement can shift real needs by 10% or more. This is not medical advice — talk to a doctor or registered dietitian before major diet changes.

Common mistakes

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is the energy for staying alive at complete rest. TDEE adds everything else — walking, work, exercise and digesting food — so it is the number to base eating targets on.

Which activity level should I pick?

Count planned exercise sessions of roughly 30–60 minutes. Most people with a desk job and 3–4 gym sessions a week fit “Moderate”. If unsure, pick the lower level — people tend to overestimate activity.

How accurate is my TDEE?

For most people within about ±10%. Track your weight for 2–3 weeks while eating the target: if weight is stable, that intake is your real TDEE; adjust by 100–200 kcal if not.

Is it safe to eat 1,000 kcal below TDEE?

Large deficits speed weight loss but raise muscle loss and fatigue. Most guidelines suggest losing about 0.5–1% of body weight per week and not eating below your BMR long-term without medical supervision.

Should I recalculate as I lose weight?

Yes. TDEE drops as body weight falls, so update the calculator every 4–5 kg of change.

Sources: Mifflin MD et al., Am J Clin Nutr 1990 · FAO/WHO/UNU, Human energy requirements, 2004 · Hall KD et al., Lancet 2011 (dynamics of weight change) · USDA FoodData Central (food energy values).

Checked 8 Nov 2026. Published formulas cited on the page. For information only — not medical advice.

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