TL;DR
TDEE is your real‑world daily energy burn (BMR × activity + digestion). Calculate BMR with Mifflin–St Jeor, multiply by a realistic activity factor (1.2–1.9), then validate for 2–3 weeks and adjust by 100–150 kcal if the trend doesn’t match your goal.
Why TDEE matters
Your TDEE is the simplest way to stop guessing calories. Do one accurate calculation, then pressure‑test it with two weeks of real‑world data. Less frustration, better adherence, faster progress.
TL;DR for skimmers:
- Compute BMR (Mifflin–St Jeor), multiply by activity → TDEE
- Use TDEE as your base for goal calories (loss −300 to −500 kcal, maintenance ±0, gain +300 kcal)
- Choose activity conservatively; verify results for 2–3 weeks
Step 1: Calculate BMR
Mifflin–St Jeor (recommended):
- Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Why this formula? It’s validated in non‑athletic populations and gives reliable starting points without special equipment.
TDEE at a glance
| Component | What it includes | Typical share |
|---|---|---|
| BMR | Energy to keep you alive at rest | ~60–75% |
| TEF | Energy to digest and process food | ~8–10% (protein highest) |
| EAT | Planned exercise (workouts, runs) | ~5–15% |
| NEAT | All non‑exercise movement (steps, chores, fidgeting) | ~15–30% |
Step 2: Pick an activity factor
- Sedentary: × 1.2
- Lightly active: × 1.375
- Moderately active: × 1.55
- Very active: × 1.725
- Extremely active: × 1.9
How to choose realistically:
- Desk job, little exercise → usually “sedentary”
- Desk job + 2–3 light sessions/week → “lightly active”
- 3–5 structured workouts/week → “moderately active”
- Physical job + frequent training → “very active”
Tip: If you’re between two levels, pick the lower one to avoid inflated TDEE and disappointment.
Picker tips:
- Count real movement, not intentions. If your tracker says you “should” move more, choose the lower factor.
- If your steps plummet during a cut, your effective factor may drop—re‑validate after 2–3 weeks.
Step 3: Calculate TDEE (put it together)
Combine your BMR with the activity factor you chose.
Formula: TDEE = BMR × activity factor
Worked example: 70 kg, 175 cm, 30 years, male, moderately active (1.55).
Step 3.1 — Compute BMR
BMR ≈ 10×70 + 6.25×175 − 5×30 + 5 = 700 + 1093.75 − 150 + 5 ≈ 1648.75 kcal
Step 3.2 — Scale to daily life
TDEE ≈ 1649 × 1.55 ≈ 2556 kcal/day
Step 4: Set goal calories
- Fat loss: TDEE − 300 to − 500 kcal (sustainable deficit, better adherence)
- Maintenance: TDEE ± 0 kcal (stable weight, performance focus)
- Muscle gain: TDEE + ~300 kcal (small surplus, food quality matters)
Step 5: Reality check (2–3 weeks)
TDEE is an estimate. Validate and adjust:
- Loss < 0.25–0.75% bodyweight/week? Increase deficit by 100–150 kcal
- Too fast loss/hunger/low energy? Reduce deficit by 100–150 kcal
- Weight flat at maintenance or gain? Adjust by 100–150 kcal
Rule of thumb: change one variable at a time and give it two weeks to speak. Keep protein steady; bias adjustments to carbs first.
Common mistakes
- Overstating activity → inflated TDEE, stalled fat loss
- Treating TDEE as exact → always validate with real‑world progress
- Not updating TDEE when body weight or routine changes
What’s next
- Use TDEE as the base to set your macros.