How to Calculate Total Daily Energy Expenditure (TDEE)

TDEE represents the total calories your body burns in a day including all activity. It is the most important number for setting calorie targets for any fitness goal.

The Formula

TDEE = BMR x Activity Multiplier

Where:

TDEETotal Daily Energy Expenditure — Total calories burned in a day
BMRBasal Metabolic Rate — Calories burned at complete rest
AMActivity Multiplier — Factor from 1.2 to 1.9

Step-by-Step Example

Here's how to calculate total daily energy expenditure (tdee) step by step:

  1. 1Calculate BMR: Use the Mifflin-St Jeor formula: 10W + 6.25H - 5A + S (S=5 male, S=-161 female).
  2. 2Select activity level: Choose sedentary (1.2), light (1.375), moderate (1.55), active (1.725), or very active (1.9).
  3. 3Multiply BMR by activity: Your TDEE is your BMR times the chosen activity multiplier.

Following these 3 steps gives you the final total daily energy expenditure (tdee) value.

Skip the Math

A moderately active woman with a BMR of 1,400 has a TDEE of 1,400 x 1.55 = 2,170 calories per day.

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Why You Need This Calculation

  • TDEE tells you exactly how many calories you burn daily, which is critical for any diet or fitness plan.

Common Mistakes

Confusing TDEE with BMR.

BMR is rest-only; TDEE includes all daily activity and exercise.

Not adjusting as weight changes.

Recalculate TDEE every 10-15 pounds of weight change.

Using TDEE without tracking intake.

TDEE is only useful when paired with calorie tracking for goals.

Frequently Asked Questions