What your TDEE means
Total Daily Energy Expenditure is the total number of calories your body burns in a 24-hour period. It is your maintenance calorie level — the intake at which your weight stays constant. Everything else follows from this number: eat below it and you lose weight; eat above it and you gain.
A calorie deficit of approximately 7,700 kcal produces roughly 1 kg of fat loss (3,500 kcal ≈ 1 lb). A daily deficit of 500 kcal therefore yields about 0.45 kg (1 lb) of loss per week — a sustainable and widely recommended rate. Common goal ranges:
- •Extreme cut (−1000 kcal): ~0.9 kg/week loss. Only advisable with medical supervision and adequate protein intake to limit muscle loss.
- •Moderate cut (−500 kcal): ~0.45 kg/week loss. The standard recommendation for most people.
- •Mild cut (−250 kcal): ~0.25 kg/week loss. Slower but easier to sustain; less muscle loss risk.
- •Maintenance (±0 kcal): Weight stable. Focus on body composition recomposition at this level.
- •Lean bulk (+250–500 kcal): Slow, controlled muscle gain with minimal fat gain.
For macros, the research-backed approach is to set protein first (1.6–2.2 g/kg body weight for active individuals), then allocate remaining calories to fat (minimum ~0.8 g/kg for hormonal health) and carbohydrates to fill the rest. Carbs and fats are flexible; protein is the structural priority.
How we calculate it
TDEE = BMR × activity multiplier. This calculator offers three BMR equations:
- •Mifflin-St Jeor (1990): Men: 10W + 6.25H − 5A + 5 | Women: 10W + 6.25H − 5A − 161 (W = kg, H = cm, A = age). Validated in a controlled study of 498 individuals; recommended by the Academy of Nutrition and Dietetics.
- •Harris-Benedict (Roza & Shizgal revision, 1984): Men: 88.362 + 13.397W + 4.799H − 5.677A | Women: 447.593 + 9.247W + 3.098H − 4.330A. Updated from the original 1919 Harris-Benedict equations using more rigorous indirect calorimetry data.
- •Katch-McArdle (1996): BMR = 370 + 21.6 × lean body mass (kg). Requires known body fat percentage but bypasses the height/weight/sex proxies entirely — the most accurate option for lean, muscular individuals.
Activity multipliers (TDEE = BMR × factor):
- •Sedentary (desk job, no exercise): ×1.2
- •Lightly active (1–3 days/week): ×1.375
- •Moderately active (3–5 days/week): ×1.55
- •Very active (6–7 days/week): ×1.725
- •Extremely active (physical job + daily training): ×1.9
Who it's for — and its limits
TDEE estimates are useful starting points but have important caveats:
- •Activity multipliers are blunt. Most people overestimate their activity category. If you choose “very active” but primarily sit at a desk and train 5 days per week, your real multiplier is closer to 1.55. When in doubt, start one category lower and adjust based on real-world weight changes over 2–3 weeks.
- •Metabolic adaptation. TDEE is not fixed. As you lose weight, your body reduces metabolic rate beyond what simple body weight predicts — a phenomenon called adaptive thermogenesis. This is why weight loss slows over time. Recalculate every 4–6 weeks and adjust intake.
- •Mifflin-St Jeor overestimates in severe obesity. The equation was validated in adults with BMI up to ~40. For individuals with BMI above 40, error increases; consider using Katch-McArdle with a measured body fat estimate.
- •Medical and hormonal factors. Thyroid disorders (hypo- and hyperthyroidism), polycystic ovary syndrome, insulin resistance, and certain medications all meaningfully alter metabolic rate. Formula-based TDEE will not capture these effects. If your weight does not respond as expected after 3–4 weeks of adherence, consult a clinician.
- •Real-world validation beats formulas. Track food accurately for two weeks at a stable weight to find your personal maintenance calories. Use the formula as a starting estimate, then calibrate from observed results.
Frequently asked questions
What is TDEE?▾
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. It's the number you need to eat at to maintain your current weight.
What is the difference between BMR and TDEE?▾
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your organs functioning. TDEE multiplies BMR by an activity factor to account for exercise and daily movement.
Which TDEE formula is most accurate?▾
Mifflin-St Jeor (1990) is considered the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics. Katch-McArdle is better for lean/muscular individuals if you know your body fat percentage.
How many calories should I eat to lose weight?▾
A deficit of 500 kcal/day below your TDEE produces roughly 0.45 kg (1 lb) of weight loss per week. Deficits larger than 1000 kcal/day are generally not recommended without medical supervision.
How much protein do I need?▾
For active individuals, 1.6–2.2 g per kg of body weight is well-supported by research. This calculator defaults to 2.0 g/kg. Sedentary adults need at least 0.8 g/kg.
Does TDEE change over time?▾
Yes. TDEE changes with weight, age, muscle mass, and activity level. As you lose weight, your TDEE decreases (metabolic adaptation). Recalculate every 4–6 weeks during a cut or bulk.
References
- •Mifflin MD, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2), 241–247.
- •Roza AM, Shizgal HM. (1984). The Harris Benedict equation reevaluated. American Journal of Clinical Nutrition, 40(1), 168–182.
- •Katch FI, McArdle WD. (1996). Introduction to Nutrition, Exercise and Health. 4th ed. Lea & Febiger.
- •Hall KD, et al. (2012). Energy balance and its components: implications for body weight regulation. American Journal of Clinical Nutrition, 95(4), 989–994.