How to Calculate Your TDEE
Complete guide to calculating your daily calorie needs with formulas and free calculator.
Quick answer: TDEE = BMR × Activity Factor. For most people, TDEE ranges from 1800-3000 calories/day. Use our free calculator below to find your exact number in 30 seconds.
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Calculate FreeWhat is TDEE?
TDEE stands for Total Daily Energy Expenditure - the total number of calories your body burns in a day. It includes:
- BMR (60-75%): Calories burned at rest for vital functions (breathing, heartbeat, etc.)
- TEF (10%): Thermic Effect of Food - energy used for digestion
- NEAT + EAT (15-30%): Non-exercise activity (walking, standing) + exercise
How to Calculate TDEE: 2 Steps
Step 1: Calculate Your BMR
BMR (Basal Metabolic Rate) is the calories you burn at complete rest. The most accurate formula is Mifflin-St Jeor:
Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Step 2: Multiply by Activity Factor
| Activity Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Athlete or physical job + exercise |
Practical Example:
Man, 30 years old, 80kg, 180cm, goes to gym 4 times per week:
BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 1,780 kcal
TDEE = 1,780 × 1.55 = 2,759 kcal/day
Using TDEE for Your Goals
Lose Fat
TDEE - 500 kcal = ~0.5kg/week lost
Maintain
Eat exactly at TDEE
Build Muscle
TDEE + 200-300 kcal for lean bulk
Verifying Your Actual TDEE
Calculators give estimates. To find your true TDEE:
- Eat at calculated calories for 2-3 weeks
- Weigh yourself every morning and calculate weekly average
- If weight is stable (±0.2kg), you've found your TDEE
- If losing weight, add 100-200 kcal. If gaining, subtract.
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Try it freeFrequently Asked Questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is your total daily calorie burn. It's calculated by finding your BMR (Basal Metabolic Rate) and multiplying by an activity factor (1.2-1.9). Most accurate formulas are Mifflin-St Jeor for general population and Harris-Benedict for athletes.
How accurate are TDEE calculators?
TDEE calculators are typically accurate within 10-15% for most people. To verify your actual TDEE, eat at the calculated amount for 2-3 weeks while tracking weight. If weight is stable, you've found your true maintenance. Adjust up or down by 100-200 calories based on results.
Should I eat my TDEE to lose weight?
No. To lose weight, eat below your TDEE. A deficit of 500 calories per day results in approximately 0.5kg (1lb) of fat loss per week. Eating at TDEE maintains your current weight. For muscle building, eat 200-300 calories above TDEE.
Which activity level should I choose for TDEE?
Most people overestimate their activity level. Choose Sedentary (1.2) for desk jobs with no exercise, Lightly Active (1.375) for 1-3 workouts per week, Moderately Active (1.55) for 3-5 workouts. Only choose higher levels if you have a physically demanding job AND exercise daily.