What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours. It is the amount you can eat to keep your weight the same, which is why it is also called your maintenance calories. Knowing your TDEE is the foundation of any weight-loss, muscle-gain or healthy-eating plan.
TDEE is made up of four parts:
- Basal metabolic rate (BMR) – about 60–70%: energy to keep your heart, brain, lungs and organs working at rest.
- Thermic effect of food – about 10%: energy used to digest and absorb what you eat (protein uses the most).
- Exercise – 5–15%: planned workouts such as gym, running or sport.
- NEAT – 10–30%: non-exercise movement such as walking, housework, standing and fidgeting. This is the part that varies most between people.
How the TDEE calculator works
The calculator first estimates your BMR. If you leave body fat empty it uses the Mifflin-St Jeor equation (men: 10 × kg + 6.25 × cm − 5 × age + 5; women: same − 161). If you enter your body fat percentage it uses the Katch-McArdle formula — 370 + 21.6 × lean body mass (kg) — which is more accurate for lean or very muscular people.
It then multiplies BMR by an activity factor:
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days a week | 1.375 |
| Moderately active | Moderate exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
| Extra active | Physical job plus daily training | 1.9 |
Example: a 30-year-old man, 180 cm and 80 kg, moderately active: BMR = 800 + 1,125 − 150 + 5 = 1,780 kcal, so TDEE = 1,780 × 1.55 ≈ 2,759 kcal a day.
TDEE ranges: low, normal and high
| TDEE level | Women | Men | Typical profile |
|---|---|---|---|
| Low | Under 1,700 kcal | Under 2,100 kcal | Smaller body size, older age, mostly sitting |
| Average | 1,700 – 2,400 kcal | 2,100 – 3,000 kcal | Average size with some daily activity or exercise |
| High | Over 2,400 kcal | Over 3,000 kcal | Tall, muscular, physical jobs or athletes |
A low TDEE is not “bad” — it simply means your body needs less fuel. The healthiest way to raise it is to build muscle and move more during the day.
Benefits of knowing your TDEE
- Set the right calorie target for fat loss (TDEE minus 300–550 kcal) or muscle gain (TDEE plus 200–300 kcal).
- Avoid under-eating, which can cause fatigue, hair loss, irregular periods and muscle loss.
- Understand plateaus: your TDEE falls as you lose weight, so your calorie target needs updating.
- See the power of everyday movement: moving from sedentary to lightly active can add 300+ kcal a day.
Health warnings
- TDEE is an estimate. Most people overestimate their activity — if unsure, pick the lower level.
- Thyroid problems (see our hypothyroidism diet guide), PCOS, some medicines and menopause can change your metabolism.
- Do not use TDEE to plan weight loss during pregnancy or breastfeeding, or for children and teenagers.
- Eating far below your TDEE for long periods can lead to nutrient deficiencies and muscle loss.
How to use your TDEE
To lose weight, eat about 15–20% below your TDEE; to maintain, eat at your TDEE; to build muscle, eat 5–10% above it while strength training. Then use the macro calculator to split those calories and the protein calculator to set your protein target. Want to know how much an activity adds? Try the calories burned calculator.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE is BMR plus all the calories you burn digesting food, moving and exercising — the full amount you burn in a day.
How accurate is a TDEE calculator?
For most healthy adults a TDEE calculator is within about 10–15% of real energy needs. The best way to confirm your TDEE is to eat a steady amount for 2–3 weeks and watch whether your weight changes.
Should I eat at my TDEE to lose weight?
No. Eating at your TDEE keeps your weight the same. To lose weight, eat about 300–550 kcal below your TDEE; to gain, eat about 200–300 kcal above it.
Does TDEE change as I lose weight?
Yes. A lighter body burns fewer calories, so your TDEE falls as you lose weight. Recalculate after every 4–5 kg of weight change.
Why add my body fat percentage?
With body fat, the calculator uses the Katch-McArdle formula, which is based on lean body mass. It is often more accurate for very lean, very muscular or higher-body-fat people.
Sources
- Mifflin MD, St Jeor ST, et al. Am J Clin Nutr 1990;51:241–247.
- Katch FI, McArdle WD. Nutrition, Weight Control and Exercise. 1983.
- FAO/WHO/UNU. Human energy requirements. 2004.