TDEE: how many calories you actually burn
How many calories do you actually burn in a day? Put in your stats and how much you move -- 1.2 if you sit most of the day (which is me at a desk more often than I would like), 1.55 if you train a few times a week -- and you get your TDEE. Use it to hold weight, lose or gain, without guessing and without adding up every little thing by hand, and without having to redo the math every time you step on the scale.
TL;DR
- TDEE is basal metabolism plus activity, digestion and daily movement.
- Formula: TDEE = BMR × Activity factor
- Example 1: Moderate exercise program — Calculated BMR: 1,600 calories
How it works
TDEE is basal metabolism plus activity, digestion and daily movement. You get it by multiplying BMR by an activity factor (from 1.2 if you sit most of the day to 1.9 if you train hard).
The math
First estimate BMR (Mifflin-St Jeor), then multiply by 1.2 to 1.9 for activity. That's it.
Factor 1.2 sedentary to 1.9 very active. TDEE is your maintenance calories.
Examples
Example 1: Moderate exercise program
- Calculated BMR: 1,600 calories
- Physical Activity: Exercises 3-5 days a week (Multiplier: 1.55)
- Calculate TDEE: 1,600 × 1.55 = 2,480 calories burned per day
When to use it
✦ Caloric Deficit for Fat Loss
Subtract 300 to 500 calories from your TDEE to design a sustainable and healthy weight loss plan.
✦ Caloric Surplus for Muscle Growth
Add 250 to 450 clean calories to your TDEE to support muscle recovery and lean mass growth.
✦ Maintaining Energy Equilibrium
Consume calories matching your TDEE to stabilize your body weight during maintenance phases.
⚠ Common mistakes
- Overestimating Physical Activity: Classifying oneself as 'highly active' based on light exercises, resulting in a high TDEE calculation and weight gain.
- Ignoring Metabolic Adaptation: BMR and TDEE decrease as body weight is lost; calculations must be updated regularly.
FAQ (3)
How often should I recalculate my TDEE?
Every time your body weight changes by 3 to 5 kg, or your weekly physical activity level shifts.
What is BMR?
Basal Metabolic Rate is the calories your body burns at rest to maintain vital life functions (breathing, organs).
What is a maintenance calorie calculator?
It is the same as a TDEE calculator. It tells you how many calories keep your weight stable at your current activity level.
Sources & References
⚠ Health Disclaimer
This tool provides estimates for informational purposes only and does not constitute medical, veterinary, or professional advice. Always consult a qualified healthcare professional before making decisions about your health or treatment.