If you want to lose, maintain, or gain weight, you need to know how many calories you burn each day. That number is your TDEE, or Total Daily Energy Expenditure.
What Is TDEE?
TDEE is the total energy you burn in a day, including:
- BMR: energy used at rest
- Daily movement: walking, chores, fidgeting
- Exercise: workouts and sports
- Digestion: the energy your body uses to process food
The TDEE Formula
TDEE = BMR × activity multiplier
| Activity level | Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | 1.2 |
| Lightly active (1-3 workouts/week) | 1.375 |
| Moderately active (3-5 workouts/week) | 1.55 |
| Very active (6-7 workouts/week) | 1.725 |
| Extra active (physical job plus training) | 1.9 |
Worked Example
A 40-year-old man, 85 kg, 178 cm, lightly active:
- BMR = 850 + 1,112.5 − 200 + 5 = about 1,768
- TDEE = 1,768 × 1.375 = about 2,430 calories per day
Using TDEE for Your Goal
- Maintain weight: eat around 2,430 calories.
- Lose weight gradually: a deficit of about 300-500 calories means roughly 1,930-2,130 calories.
- Build muscle: a small surplus of 200-300 calories, with strength training.
Common Mistakes
- Overestimating activity level. If you are unsure, pick the lower option.
- Treating the number as exact. Track your weight for 2-3 weeks and adjust.
- Cutting too aggressively. Large deficits can lead to muscle loss and low energy.
Calculate It in Seconds
Use a free TDEE calculator to get your maintenance calories. If you want to see the resting part first, try the BMR calculator, and once you have your calories, split them with a macro calculator.
FAQ
Is TDEE the same as maintenance calories? Yes. Eating at your TDEE should keep your weight roughly stable.
How often should I recalculate? After every 4-5 kg of weight change, or when your activity level changes.
Do I need to eat back exercise calories? Not if you already chose an activity multiplier that includes your workouts.
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