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Formula
The tool can calculate from body metrics or use known BMR with activity adjustments.
Worked Example
Understanding Total Daily Energy Expenditure (TDEE)
- TDEE = BMR multiplied by activity factor. Sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), extremely active (1.9)
- Eating at TDEE maintains your current weight. Eating below TDEE creates a deficit for fat loss. Eating above creates a surplus for muscle gain
- Activity factors are estimates. If your weight is not changing as expected after 2 to 3 weeks, adjust your activity level selection
- TDEE changes over time as your weight, muscle mass, and activity habits change. Recalculate periodically
TDEE is the most practical number for diet planning. Once you know your TDEE, use the Macro Calculator to split those calories into protein, carbs, and fat.
You can also calculate changes using our BMR Calculator, Calorie Calculator, Macro Calculator or Body Fat Calculator.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your estimated total calories burned per day including basal metabolism, physical activity, exercise, and the thermic effect of food.
How do I use TDEE for diet planning?
Eat at TDEE to maintain weight. Subtract 300 to 500 calories for fat loss. Add 200 to 400 calories for muscle gain. TDEE is the foundation of every calorie-based diet plan.
How do I choose the right activity level?
Sedentary: desk job, minimal exercise. Light: 1 to 3 days of exercise per week. Moderate: 3 to 5 days. Very active: 6 to 7 days of intense exercise. Extreme: physical labor plus daily intense training.
Why is my weight not changing at TDEE?
Activity factors are estimates. If your weight is stable, you are eating at your true TDEE. If you want to lose or gain, adjust calories rather than changing the activity level selection.
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