Maintenance calories: BMR × activity factor.
Source: Mifflin × ACSM activity multipliers.
What does TDEE mean?
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in 24 hours, your basal metabolic rate plus everything you do on top of it. It is the number most weight plans are built around. Eat below it and you lose weight, eat above it and you gain, eat at it and you stay the same.
TDEE is calculated by multiplying your BMR (from the Mifflin–St Jeor equation) by an activity multiplier developed from ACSM (American College of Sports Medicine) guidelines. The multipliers range from 1.2 for completely sedentary individuals to approximately 1.9 for professional athletes or people with highly physical jobs who also exercise twice daily.
The activity categories here are broad approximations. Research shows that most people overestimate their activity level. If you work at a desk but walk to the office, you are probably "light" rather than "moderate." Tracking your actual step count for a week can help you pick the right category.
TDEE also changes as your weight changes: losing 10 kg typically reduces TDEE by 100–200 kcal/day, which is one reason weight loss slows over time and why recalculating every few months is useful.
Reference ranges (activity multipliers)
| Activity level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, minimal walking, no formal exercise |
| Lightly active | 1.375 | Light exercise 1–3 days/week |
| Moderately active | 1.55 | Moderate exercise 3–5 days/week |
| Very active | 1.725 | Hard exercise 6–7 days/week |
| Extremely active | 1.9 | Physical job + twice-daily training |
When should you see a doctor?
TDEE calculations are safe for general use. However, if you plan to eat well below your TDEE (more than a 1,000 kcal/day deficit), you are pregnant or breastfeeding, you have a history of eating disorders, or you have any metabolic condition, you should work with a registered dietitian or doctor rather than relying solely on a self-calculated estimate.
Frequently asked questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, accounting for your activity level. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that ranges from 1.2 (sedentary) to 1.9 (very active / twice-daily training).
How many calories should I eat to lose weight?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 kcal/day typically produces about 0.5 kg (1 lb) of weight loss per week. Most guidelines suggest a maximum deficit of 1,000 kcal/day to avoid muscle loss and nutritional deficiencies. Never eat below your BMR without medical supervision.
Why is my TDEE estimate not matching my real-world results?
Activity multipliers are population averages and can be off by 10–20% for any individual. Factors like non-exercise activity thermogenesis (fidgeting, walking), sleep quality, hormonal status, and metabolic adaptation from dieting all affect actual expenditure. If the estimate doesn't match your experience after 3–4 weeks, adjust your intake by 100–150 kcal and reassess.