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How TDEE Is Calculated
TDEE starts with your Basal Metabolic Rate (BMR) — the calories you'd burn lying still all day — then scales it up using an activity multiplier that accounts for exercise, daily movement, and the energy used to digest food.
Step 1 — Calculate BMR
Choose Mifflin-St Jeor (most accurate for most people), Harris-Benedict (classic formula), or Katch-McArdle (best if you know your body fat %).
Step 2 — Apply Activity Multiplier
Example: A 70kg, 175cm, 30-year-old man has a Mifflin-St Jeor BMR of ~1,649 cal/day. At "Lightly Active" (×1.375), his TDEE is ~2,267 cal/day.
Choosing the Right Activity Level
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little to no structured exercise |
| Lightly Active | ×1.375 | Light exercise or sports 1-3 days/week |
| Moderately Active | ×1.55 | Moderate exercise or sports 3-5 days/week |
| Very Active | ×1.725 | Hard exercise or sports 6-7 days/week |
| Extra Active | ×1.9 | Physical job plus training, or twice-daily workouts |
Tip: most people overestimate their activity level. When in doubt, pick the lower option — it's easier to add calories later than to correct a stalled plateau caused by overeating.
Using TDEE for Fat Loss, Maintenance & Muscle Gain
Fat Loss
Eat 250-750 calories below TDEE. Larger deficits lose weight faster but risk more muscle loss and hunger. A ~500 calorie deficit is a common, sustainable starting point.
Muscle Gain
Eat 250-500 calories above TDEE with resistance training. Smaller surpluses favor leaner gains; larger surpluses build muscle faster but add more fat.
Adaptive thermogenesis: TDEE can drop somewhat during extended dieting beyond what weight loss alone would predict. Recalculate every 4-8 weeks, and consider periodic diet breaks at maintenance calories.
Related Calculators
Scientific References
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 1990.
- Harris JA, Benedict FG. "A Biometric Study of Basal Metabolism in Man." Carnegie Institution of Washington, 1919; revised by Roza & Shizgal, 1984.
- Katch FI, McArdle WD. "Nutrition, Weight Control, and Exercise." Lea & Febiger.
- Trexler ET, et al. "Metabolic adaptation to weight loss: implications for the athlete." Journal of the International Society of Sports Nutrition, 2014.