Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day. Understanding TDEE is important for weight loss, muscle gain, or maintaining body weight.
TDEE combines:
Basal metabolic rate (BMR)
Physical activity
Exercise
Digestion of food
Components of TDEE
Basal Metabolic Rate (BMR)
BMR is the number of calories your body burns at rest to maintain vital functions such as:
Breathing
Circulation
Temperature regulation
BMR accounts for most daily calorie expenditure.
Physical Activity
Calories burned through:
Walking
Exercise
Sports
Daily movement
Thermic Effect of Food (TEF)
Digesting and processing food also burns calories.
Step 1: Calculate BMR
A commonly used formula is the Mifflin-St Jeor Equation.
For Men
BMR = 10W + 6.25H – 5A + 5
For Women
BMR = 10W + 6.25H – 5A – 161
Where:
W = weight in kilograms
H = height in centimeters
A = age in years
Step 2: Apply Activity Multiplier
Multiply your BMR by an activity factor:
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extremely active | 1.9 |
Formula
TDEE = BMR times Activity Factor
Example Calculation
A 30-year-old woman:
Weight: 70 kg
Height: 165 cm
Moderately active
Step 1: Calculate BMR
BMR = 10(70) + 6.25(165) – 5(30) – 161
Estimated BMR ≈ 1420 calories/day
Step 2: Calculate TDEE
TDEE = 1420 times 1.55
Estimated TDEE ≈ 2200 calories/day
Using TDEE for Weight Goals
Weight Loss
Consume fewer calories than TDEE.
Typical calorie deficit: 300–500 calories/day
Weight Maintenance
Consume calories close to TDEE.
Muscle Gain
Consume slightly more calories than TDEE while strength training.
Typical surplus: 200–300 calories/day
Factors That Affect TDEE
TDEE varies based on:
Age
Sex
Muscle mass
Genetics
Hormones
Exercise intensity
Occupation
Final Thoughts
TDEE provides a useful estimate for managing body weight and designing nutrition plans. While formulas are not perfectly precise, they offer a strong starting point for adjusting calorie intake based on personal goals and activity levels.