What TDEE means
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — including those needed for vital functions at rest, for digestion (thermic effect of food), and for any physical movement. Knowing it is the foundation of any body composition goal.
BMR vs TDEE
BMR (Basal Metabolic Rate) is the subset of TDEE covering basal metabolism alone — the calories burned at complete rest to maintain vital functions: heartbeat, breathing, body temperature. It represents 60–75% of total TDEE.
TDEE is obtained by multiplying your BMR by a physical activity factor (PAL), which accounts for how active you are throughout the day.
How to calculate BMR using Mifflin-St Jeor
The Mifflin-St Jeor formula is today considered the most accurate for the general population:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Physical activity multipliers
- Sedentary (no exercise): BMR × 1.2
- Lightly active (1–3 workouts/week): BMR × 1.375
- Moderately active (3–5 workouts/week): BMR × 1.55
- Very active (6–7 workouts/week): BMR × 1.725
- Extremely active (physical job + intense training): BMR × 1.9
How to use TDEE
To maintain your current weight, consume calories equal to your TDEE. To lose weight, create a 15–20% deficit (about 300–500 kcal/day): a 500 kcal daily deficit theoretically leads to losing about 0.5 kg per week. To build muscle, aim for a 5–10% surplus combined with weight training.
Keep in mind that TDEE is an estimate: metabolism varies from person to person and adapts over time. Monitor your weight for 2–3 weeks and adjust calories based on real results.