TDEE — Total Daily Energy Expenditure
Calculate your total daily energy expenditure with detailed caloric targets by goal.
Total Daily Energy Expenditure (TDEE)
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kcal/day
BMR (Mifflin)
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kcal/day
| Goal | kcal/day |
|---|
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolism, physical activity and the thermic effect of food. It is the reference for designing any weight loss, maintenance or gain diet.
How is it calculated?
TDEE (Total Daily Energy Expenditure) multiplies BMR by a physical activity factor (PAL — Physical Activity Level). It represents the total energy you need each day, including exercise and daily activities. Knowing your TDEE is the starting point for any body composition goal: eating below it creates a caloric deficit, eating above it creates a surplus.
Formula
TDEE = BMR × activity factorSedentary (×1.2) · Light (×1.375) · Moderate (×1.55) · Active (×1.725) · Very active (×1.9)⚠️ Limitations
The biggest mistake when calculating TDEE is overestimating activity level. Most office workers who train 3 times per week fall into 'lightly active' (×1.375), not 'moderately active'. The activity factor is the largest source of inaccuracy in TDEE — one category difference equals 200–400 kcal/day. If after 3–4 weeks eating at your calculated TDEE your weight does not remain stable, adjust the factor by ±0.1 until you find your true maintenance.