What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period — everything from keeping your heart beating to running a 10k. It is the single most important number for understanding your energy balance and managing body composition.
Most people focus on calories burned during exercise, but this typically accounts for only 15–30% of your total daily burn. The majority comes from your Basal Metabolic Rate (BMR) — the energy your body needs just to stay alive at rest — plus the Thermic Effect of Food and Non-Exercise Activity Thermogenesis (NEAT).
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This calculator uses the Mifflin-St Jeor equation — the most validated BMR formula in peer-reviewed nutrition research. A 2005 study in the Journal of the American Dietetic Association found it to be the most accurate predictive equation for both obese and non-obese adults. View source →
How is TDEE calculated?
For men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
For women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Your BMR is then multiplied by an activity factor (1.2–1.9) to produce your TDEE.
Activity multipliers
Sedentary× 1.2
Lightly active× 1.375
Moderately active× 1.55
Very active× 1.725
Extra active× 1.9
Calorie deficit guide
−250 kcal/day~0.25 kg/wk
−500 kcal/day~0.5 kg/wk
−750 kcal/day~0.75 kg/wk
−1000 kcal/day~1 kg/wk
What is a good TDEE?
There is no universally "good" TDEE — it varies enormously based on your body size, age, sex, and lifestyle. As a rough guide: sedentary women typically fall between 1,600–2,000 kcal/day, sedentary men between 2,000–2,500 kcal/day, and very active individuals can exceed 3,000–4,000 kcal/day.
TDEE for weight loss
To lose weight, create a calorie deficit by eating below your TDEE. A deficit of 500 kcal/day produces approximately 0.5kg (1lb) of fat loss per week — widely considered a safe, sustainable rate. Avoid deficits above 1,000 kcal/day as they significantly increase the risk of muscle loss, fatigue, and metabolic adaptation. Use our calorie deficit calculator to map a timeline to your goal weight.
TDEE vs BMR — what is the difference?
BMR is what you'd burn lying completely still all day — your body's absolute minimum energy requirement. TDEE is your BMR scaled by your activity level, representing what you actually burn in real life. Most people's TDEE is 20–90% higher than their BMR. Calculate yours directly with our BMR calculator.
Does TDEE change as you lose weight?
Yes — as you lose weight your body burns fewer calories. A person who has lost 10kg will have a measurably lower TDEE than when they started. This is why weight loss plateaus happen. Recalculate your TDEE every 4–6 weeks or whenever your weight changes by more than 3–5kg to keep your targets accurate.
Frequently asked questions
How accurate is a TDEE calculator?
The Mifflin-St Jeor equation is accurate to within 10% for most people. The bigger source of error is the activity multiplier — most people overestimate how active they are. If results don't match reality after 3–4 weeks, try dropping one activity level and recalculate.
Why is my TDEE higher or lower than expected?
TDEE is driven by weight, height, age, sex, and activity level. Heavier, taller, younger, and more active people have higher TDEEs. Women typically have lower TDEEs than men of the same size due to differences in body composition.
Should I eat exactly my TDEE every day?
Your TDEE is a weekly average, not a daily prescription. It's fine — and often beneficial — to vary intake day to day while keeping your weekly average near your target. What matters for body composition is the weekly total, not any single day.
What is TDEE for women?
The formula accounts for sex by subtracting 161 from the BMR for women, reflecting average differences in body composition. A sedentary 30-year-old woman at 65kg and 165cm has a TDEE of approximately 1,900 kcal/day. A very active woman of the same measurements could exceed 2,800 kcal/day.
Can I use TDEE to build muscle?
Yes. For a lean bulk, eat 200–300 kcal above your TDEE per day. Pair this with progressive resistance training and adequate protein (1.6–2.2g per kg of bodyweight). Our
macro calculator can give you precise protein, carb, and fat targets.
What happens if I eat below my BMR?
Eating below your BMR is generally not recommended. It increases risk of muscle loss, nutrient deficiencies, and metabolic adaptation. Most nutrition professionals recommend staying above 1,200 kcal/day for women and 1,500 kcal/day for men as an absolute minimum.
Does TDEE account for body fat percentage?
The Mifflin-St Jeor equation does not directly use body fat — it uses weight, height, age, and sex as proxies. The Katch-McArdle formula uses lean body mass and is more accurate for people with very high or very low body fat percentages.
How fast should I aim to lose weight?
A deficit of 500 kcal/day produces roughly 0.5kg (1lb) of fat loss per week — a sustainable rate that preserves muscle. Losing more than 1kg/week over extended periods significantly increases risk of muscle loss and rebound. Use our
calorie deficit calculator to plan a realistic timeline.
Disclaimer: This calculator provides estimates based on peer-reviewed nutritional science formulas. Results are for informational purposes only and are not a substitute for personalised advice from a registered dietitian or medical professional. Individual metabolism varies. Always consult a qualified health professional before making significant changes to your diet or exercise routine.