What is TDEE?
TDEE adds together everything your body spends energy on in a day:
- BMR — energy used at rest (usually the largest part).
- Non-exercise activity — walking, standing, chores, fidgeting.
- Exercise — planned workouts and sport.
- Thermic effect of food — energy used to digest what you eat (roughly 10% of intake).
How TDEE is calculated
| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Example: a BMR of 1,780 kcal with moderate activity gives 1,780 × 1.55 ≈ 2,759 kcal/day.
How to use your TDEE
- Maintain weight: eat around your TDEE.
- Lose weight: eat below it — a 250–500 kcal daily deficit is a common, moderate starting point.
- Gain weight: eat 250–500 kcal above it, ideally with strength training.
The calorie calculator applies these adjustments for you, and the macro calculator splits a calorie target into protein, fat and carbs.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy you use at complete rest. TDEE is your total daily energy use, including activity and digestion. TDEE is always higher than BMR.
Which activity level should I choose?
Pick the level that matches a typical week, including your job. If you are between two levels, choosing the lower one usually gives a more realistic estimate.
Does TDEE change over time?
Yes. It changes with your weight, muscle mass, age and activity. Recalculate after significant weight changes or a change in routine.
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.
Content reviewed: by the FitNumbra editorial team.