Quick answer: TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in 24 hours, including rest, digestion, daily movement and exercise. To find yours, multiply your BMR by an activity factor, or enter your details into our free TDEE calculator.
If you have ever wondered why one person can eat 3,000 calories and stay lean while another gains weight on 2,000, TDEE is a big part of the answer. Knowing your TDEE gives you a starting point for any goal: losing fat, building muscle or simply holding your weight steady. In this guide you will learn what TDEE means, what it is made of, how to calculate it step by step, and how to use it.
What does TDEE mean?
TDEE is the energy your body uses in a full day. Eat roughly that many calories and your weight stays about the same. Eat less and you lose weight over time. Eat more and you gain. That is why TDEE is often called your maintenance calories. If you are new to calorie targets, start with our guide How Many Calories Should I Eat a Day?
What is TDEE made of?
| Component | What it is | Typical share |
|---|---|---|
| BMR | Energy to keep you alive at rest (breathing, circulation, cell repair) | Roughly 60–75% |
| TEF | Thermic effect of food: energy to digest and absorb meals | About 10% |
| NEAT | Daily movement that is not exercise: walking, chores, fidgeting | Varies a lot |
| EAT | Planned exercise and sport | Varies a lot |
Your BMR is the biggest piece, which is why we cover it in a separate guide, What Is BMR?, and in the BMR calculator.
How to calculate your TDEE in 2 steps
Step 1: estimate your BMR. The Mifflin-St Jeor equation is widely considered one of the most accurate:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Step 2: multiply by your activity factor.
| Activity level | Factor |
|---|---|
| Sedentary: little or no exercise | 1.2 |
| Light: exercise 1–3 days a week | 1.375 |
| Moderate: exercise 4–5 days a week | 1.465 |
| Active: daily exercise or intense exercise 3–4 days a week | 1.55 |
| Very active: intense exercise 6–7 days a week | 1.725 |
| Extra active: very intense exercise or a physical job | 1.9 |
Two TDEE examples
Example 1: a 28-year-old woman, 168 cm, 62 kg, exercising 4–5 days a week. BMR = 10 × 62 + 6.25 × 168 − 5 × 28 − 161 = 1,369 calories. TDEE = 1,369 × 1.465 = about 2,006 calories a day.
Example 2: a 40-year-old man, 178 cm, 85 kg, with a desk job and little exercise. BMR = 10 × 85 + 6.25 × 178 − 5 × 40 + 5 = 1,768 calories. TDEE = 1,768 × 1.2 = about 2,121 calories a day.
Skip the math: our TDEE calculator shows your TDEE, where your calories go, and your TDEE for every activity level at once.
How to use your TDEE
- To lose weight: eat about 250 to 500 calories below your TDEE. A 500-calorie daily deficit leads to roughly 1 pound (0.45 kg) lost per week. Do not drop below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
- To maintain weight: eat close to your TDEE.
- To gain muscle: eat about 250 to 500 calories above your TDEE and train with weights.
Want a timeline? The weight loss calculator turns your TDEE, goal weight and target date into a daily calorie target. Then split those calories into protein, carbs and fat with the macro calculator. You can also compare all calorie numbers at once in the calorie calculator.
Common TDEE mistakes
- Choosing too high an activity level. Pick the level that matches an average week, not your best week.
- Forgetting daily movement. Steps and chores (NEAT) can matter as much as workouts.
- Never updating the number. As your weight changes, your TDEE changes. Recalculate every 4 to 6 weeks.
- Treating it as exact. TDEE is an estimate. Use it as a starting point, then adjust with real results.
Ways to raise your TDEE
Walk more during the day, lift weights to build and keep muscle, and eat enough protein, which has a higher thermic effect than carbs or fat. Good sleep helps you stay active and consistent too.
Find your total daily energy expenditure in under a minute. Free, no sign-up, works on your phone.
Open the TDEE Calculator
Frequently asked questions
What does TDEE stand for?
TDEE stands for Total Daily Energy Expenditure, the total calories your body burns in a day through rest, digestion, daily movement and exercise.
Is TDEE the same as maintenance calories?
Yes. Your maintenance calories are your TDEE: the amount you can eat to keep your weight about the same.
Does TDEE include exercise?
Yes. The activity factor you choose accounts for your workouts and daily movement, so you should not add exercise calories on top of it.
How often should I recalculate my TDEE?
Recalculate every 4 to 6 weeks, or whenever your weight, training or daily routine changes noticeably.
How accurate is a TDEE calculator?
It gives a good starting estimate, but real needs differ from person to person. Track your weight for two to three weeks and adjust your calories by 100 to 200 if progress is off.
Looking for more tools? Browse all of our free health and fitness calculators.
Sources: Mifflin MD et al., “A new predictive equation for resting energy expenditure in healthy individuals,” American Journal of Clinical Nutrition, 1990; Westerterp KR, “Diet induced thermogenesis,” Nutrition & Metabolism, 2004; Harvard Health Publishing (health.harvard.edu); U.S. Dietary Guidelines for Americans (dietaryguidelines.gov).
This article is for general information and is not medical advice. Talk to a doctor or registered dietitian before making big changes to your diet.
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