How to Calculate Your TDEE

How to Calculate Your TDEE

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body needs to maintain its current weight based on your activity level. Tracking your TDEE can be beneficial if you're trying to lose weight, gain weight, or simply maintain your current weight.

Calculating Your TDEE

There are a few different methods to calculate your TDEE. One commonly used formula is the Harris-Benedict equation, which takes into account your basal metabolic rate (BMR) and your activity level.

The formula for calculating TDEE using the Harris-Benedict equation is as follows:

  • For men: TDEE = BMR x Activity Level
  • For women: TDEE = BMR x Activity Level

Step 1: Calculate Your BMR

Your BMR is the number of calories your body needs to function at rest. There are different formulas to calculate BMR, but one commonly used formula is the Mifflin-St Jeor equation:

  • For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
  • For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Step 2: Determine Your Activity Level

Your activity level is an important factor in calculating your TDEE. It takes into account the calories you burn through physical activity. Here are the different activity levels:

  • Sedentary (little or no exercise)
  • Lightly active (light exercise/sports 1-3 days/week)
  • Moderately active (moderate exercise/sports 3-5 days/week)
  • Very active (hard exercise/sports 6-7 days/week)
  • Extra active (very hard exercise/sports and a physical job)

Step 3: Calculate Your TDEE

Multiply your BMR by your activity level to calculate your TDEE. For example, if your BMR is 1500 calories and your activity level is moderately active, your TDEE would be 1500 x 1.55 = 2325 calories.

Using Your TDEE for Weight Management

Once you have calculated your TDEE, you can adjust your calorie intake based on your goals. To lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE. To gain weight, you can create a surplus by consuming more calories than your TDEE. And to maintain your weight, you can aim to consume roughly the same number of calories as your TDEE.


Calculating your TDEE can be a useful tool for managing your weight. By understanding how many calories your body needs on a daily basis, you can make informed decisions about your diet and exercise routine. Remember that TDEE is an estimate, and individual variations may occur. It's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice.

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