TDEE Explained: Find Your Daily Calorie Needs
Total Daily Energy Expenditure (TDEE) is how many calories you burn in a day. It's the anchor for any nutrition plan — eat below it to lose, above it to gain.
Learn how TDEE builds on your BMR and activity level, with a chart of the common multipliers.
The formula
TDEE = BMR × activity factor, where the factor ranges from 1.2 (sedentary) to 1.9 (very active).
Worked example
If your BMR is 1600 kcal and you're moderately active (1.55), your TDEE is about 2480 kcal — your maintenance level.
Using TDEE for goals
A 15–20% deficit supports steady fat loss; a 5–10% surplus supports lean gain. Adjust based on real-world results over 2–3 weeks.
Related calculators
Frequently asked questions
How often should I recalculate TDEE?
Whenever your weight or activity changes noticeably — roughly every 4–6 weeks while dieting.
Is TDEE exact?
It's a well-validated estimate; use your own progress to fine-tune it.
This tool provides educational information and is not intended to replace professional medical advice.