Total Daily Energy Expenditure is the total calories you burn in a day — your BMR (calories at rest) multiplied by an activity factor that accounts for movement and exercise. It is your maintenance calorie level: eat this much and your weight stays steady.

How do I use TDEE to lose or gain weight?

Eat below your TDEE to lose weight and above it to gain. A deficit of about 500 calories a day yields roughly one pound of fat loss per week; a similar surplus supports lean gain when paired with training.

TDEE Calculator

Q: Which activity level should I choose?

Be honest and count only real activity: sedentary (desk job, little exercise) ×1.2; light (1–3 workouts/week) ×1.375; moderate (3–5) ×1.55; very active (6–7) ×1.725; extra active (physical job or twice-daily training) ×1.9. Most people overestimate.

Q: How often should I recalculate my TDEE?

Roughly every 10 to 15 pounds of weight change, or every few months, since TDEE shifts as body weight and activity levels change over time.

Q: What is NEAT and does it affect TDEE?

NEAT, or non-exercise activity thermogenesis, is energy burned through daily movement outside formal exercise, such as walking and fidgeting. It varies significantly between people and is one reason two individuals at the same stated activity level can have different real-world TDEE.

Your total daily energy expenditure — the calories you burn in a full day of living and moving. This is your maintenance number: the anchor for any weight goal.

Written by the Calculator Index team · Formula: Mifflin-St Jeor × activity factor · Last reviewed August 2026

Your TDEE (maintenance calories)

—

Mild loss (−250/day)

—

Lose 1 lb/week (−500)

—

Mild gain (+250/day)

—

BMR (at rest)

—

How TDEE is calculated

BMR (Mifflin-St Jeor) × Activity factor = TDEE

BMR is your at-rest burn; the activity factor scales it up for everything else you do in a day.

Worked example

A man with a BMR of 1,718 who is lightly active (×1.375):

1,718 × 1.375 = ~2,362 calories/day to maintain his weight.

Turning TDEE into a plan

TDEE is your baseline. Eat at it to maintain; subtract to lose, add to gain. Because roughly 3,500 calories equal a pound of fat, a 500/day deficit trends toward one pound of loss per week — but treat the number as a starting estimate, not gospel: activity multipliers are rough, and your real burn only reveals itself after a couple of weeks of consistent tracking. Adjust based on the scale, not the formula. Next steps: set a specific target with the calorie calculator, size your deficit with the calorie deficit calculator, and split the calories into macros.

Common mistakes when estimating TDEE

Selecting an activity level based on intention, not reality. Choosing "very active" because you plan to work out 6 days a week, rather than what you actually average, inflates the estimate and stalls a weight goal.
Eating at BMR instead of TDEE to lose weight faster. BMR ignores all daily movement — eating at that level creates a much larger deficit than intended and is difficult to sustain. Always plan relative to TDEE.
Treating the number as fixed forever. TDEE changes as weight, age, and activity change — recalculate every few months or after a significant weight change rather than relying on a number from months ago.
Ignoring non-exercise movement. Daily steps, fidgeting, and standing (NEAT) can meaningfully affect real-world burn beyond formal workouts, which is part of why two people at the same "activity level" can have different real TDEEs.

Frequently asked questions

What is TDEE?

Total daily calories burned — BMR × activity factor. Your maintenance level.

How do I use TDEE to lose weight?

Eat below it. ~500/day under trends toward 1 lb/week loss.

Which activity level should I choose?

Count real activity only; most people overestimate. Sedentary ×1.2 to extra active ×1.9.

How often should I recalculate my TDEE?

Every 10-15 pounds of weight change, or every few months, since TDEE shifts as weight and activity levels change over time.

What is NEAT and does it affect TDEE?

Non-exercise activity thermogenesis (NEAT) is energy burned through daily movement outside of formal exercise — walking, fidgeting, standing. It varies significantly between individuals and is part of why two people at the same stated activity level can have different real-world TDEEs.

Related calculators

Medical disclaimer: TDEE is an estimate; real energy needs vary. Not medical or nutritional advice — consult a professional before major diet changes. Formula: Mifflin-St Jeor × activity factor. Last reviewed: July 2026.