TDEE by Activity Level
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | BMR × 1.2 | Desk job, no exercise |
| Lightly active | BMR × 1.375 | 1–3 days/week exercise |
| Moderately active | BMR × 1.55 | 3–5 days/week exercise |
| Very active | BMR × 1.725 | Hard training 6–7 days |
| Extra active | BMR × 1.9 | Physical job + training |
How to Use TDEE for Your Goal
- Lose fat: Eat 300–500 calories BELOW TDEE (0.5–1 lb/week loss)
- Maintain: Eat at TDEE
- Build muscle: Eat 200–400 calories ABOVE TDEE (lean bulk)
- Aggressive cut: No more than 1,000 below TDEE to preserve muscle
Protein, Carbs & Fat Targets
Once you have your TDEE (adjusted for goal), split macros:
- Protein: 0.7–1g per lb bodyweight (most important macro)
- Fat: 0.3–0.4g per lb bodyweight (minimum for hormones)
- Carbs: Remaining calories ÷ 4
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is how many calories your body burns in a full day, including exercise. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor.
How many calories should I eat to lose weight?
Subtract 300–500 from your TDEE for sustainable fat loss of 0.5–1 lb per week. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Why is my TDEE different from other calculators?
Different calculators use different BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle). The Mifflin-St Jeor formula is generally the most accurate for most people.
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