If you have ever wondered how many calories you burn in a day, the answer is your Total Daily Energy Expenditure — TDEE for short.
Eat around your TDEE and your weight tends to stay stable, which is why it is often called your “maintenance calories”.
The four components of TDEE
| Component | What it is | Typical share |
|---|---|---|
| BMR | Energy used at rest | Often around 60–70% |
| NEAT | Non-exercise activity: walking, standing, chores, fidgeting | Varies widely |
| Exercise | Planned workouts and sport | Varies widely |
| TEF | Thermic effect of food: digesting and processing meals | About 10% |
NEAT is the part that varies most between people. Someone with an active job who walks a lot can burn hundreds more calories per day than someone who sits most of the day — even if both do the same workouts.
How TDEE is calculated
The most common approach multiplies your BMR by an activity factor:
| Activity level | Multiplier | Example routine |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Lightly active | 1.375 | Light exercise 1–3 days a week |
| Moderately active | 1.55 | Moderate exercise 3–5 days a week |
| Very active | 1.725 | Hard exercise 6–7 days a week |
| Extra active | 1.9 | Physical job plus training |
Example: a BMR of 1,780 kcal and a moderately active lifestyle give 1,780 × 1.55 ≈ 2,759 kcal per day.
Using TDEE to set a calorie target
- Maintain weight: eat around your TDEE.
- Lose weight: eat about 250–500 kcal below it.
- Gain weight: eat about 250–500 kcal above it, ideally with strength training.
Once you have a calorie target, the macro calculator can split it into protein, fat and carbohydrates.
How accurate is a TDEE estimate?
A calculated TDEE is an educated guess. BMR equations and activity multipliers are both based on averages, so your real number could be a few hundred calories higher or lower.
The most reliable way to find your true TDEE is to track your intake and body weight for a few weeks. If your weight is steady, you are eating close to your TDEE. If it changes, adjust your estimate accordingly.
Try the calculators
Put this guide into practice with a free estimate.
Frequently asked questions
Is TDEE the same as maintenance calories?
Yes. Your TDEE is the estimated number of calories that would keep your weight stable, which is what people mean by maintenance calories.
Should I add exercise calories on top of my TDEE?
No — if you chose an activity level that includes your usual exercise, it is already counted. Adding workout calories again would double-count them.
Do fitness trackers measure TDEE accurately?
Wearables give a useful rough guide, but studies show their calorie estimates can be noticeably off. Use them as one input alongside your weight trend.
Methods and sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, et al. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–789.