Knowing your TDEE (total daily energy expenditure) is the first step to any calorie goal, whether you want to lose fat, maintain, or build muscle. Here is how to calculate your TDEE and BMR by hand, with a worked example, or you can use our free TDEE calculator to do it instantly.
How to Calculate TDEE and BMR: Quick Facts
- Step 1: find your BMR with the Mifflin-St Jeor formula.
- Step 2: multiply BMR by your activity factor to get TDEE.
- Activity factors: 1.2 sedentary up to 1.9 extra active.
- To lose weight: eat about 500 calories below TDEE.
- Shortcut: the calculator does all of this for you.
Step 1: Calculate Your BMR
The Mifflin-St Jeor formula uses your weight in kilograms, height in centimeters, and age in years. For men: BMR = (10 x weight) + (6.25 x height) – (5 x age) + 5. For women: BMR = (10 x weight) + (6.25 x height) – (5 x age) – 161.
Step 2: Multiply by Your Activity Level
Multiply your BMR by the factor that matches your week: 1.2 for sedentary, 1.375 for lightly active (1-3 days), 1.55 for moderately active (3-5 days), 1.725 for very active (6-7 days), or 1.9 for extra active. The result is your TDEE, the calories you burn in a typical day.
Worked Example
Take a 30-year-old man who is 178 cm and 80 kg, training 3-5 days a week. BMR = (10 x 80) + (6.25 x 178) – (5 x 30) + 5 = 1,767 calories. Multiply by 1.55 for moderate activity and TDEE is about 2,739 calories a day. To lose weight he would aim for roughly 2,239 calories, and to gain, about 3,239.
Frequently Asked Questions
Is TDEE the same as maintenance calories?
Yes. Your TDEE is your maintenance level, the number of calories that keeps your weight stable. Eat below it to lose weight and above it to gain.
How often should I recalculate my TDEE?
Recalculate whenever your weight changes by several pounds or your activity level changes, since both affect the result.
Why does the calculator ask for sex?
Men and women have different average body compositions, so the Mifflin-St Jeor formula uses a different constant for each, which changes the BMR result.
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