How to Calculate TDEE
TDEE is calculated in two steps: first determine your BMR (calories burned at rest), then multiply by an activity factor.
Step 1: Calculate BMR (Mifflin-St Jeor)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Step 2: Apply Activity Multiplier
- Sedentary (desk job, little exercise): BMR × 1.2
- Lightly active (1-3 days/week exercise): BMR × 1.375
- Moderately active (3-5 days/week): BMR × 1.55
- Very active (6-7 days/week): BMR × 1.725
- Extremely active (athlete, physical job + training): BMR × 1.9
Using TDEE for Your Goals
Weight Loss
Eat 500 calories below TDEE for approximately 1 pound of fat loss per week. A 250-calorie deficit produces about 0.5 lb/week. Aggressive deficits (1000+ calories) risk muscle loss and metabolic adaptation.
Weight Maintenance
Eat approximately your TDEE. A range of ±100 calories is perfectly fine for maintaining weight.
Muscle Gain
Eat 250-500 calories above TDEE (a "lean bulk"). Combined with resistance training and adequate protein (0.7-1g per lb bodyweight), this supports muscle growth while minimizing fat gain.
BMR Formula Comparison
This calculator uses the Mifflin-St Jeor equation, considered the most accurate for the general population. The older Harris-Benedict equation (1919, revised 1984) tends to overestimate calorie needs by about 5%.
For a complete fitness assessment, combine TDEE with our BMI Calculator and Body Fat Calculator.