What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total energy cost of living your life in a 24-hour period.
Formula: TDEE = BMR × Activity Factor
Why it matters?
Your TDEE is effectively your "Maintenance Calories." If you eat exactly your TDEE, you will neither gain nor lose weight. Knowing this number is the foundation of any successful diet plan.
How to Measure TDEE (Activity Table)
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | x1.2 | Desk job, little exercise |
| Lightly Active | x1.375 | Light exercise 1-3 days/week |
| Moderately Active | x1.55 | Moderate exercise 3-5 days/week |
| Very Active | x1.725 | Heavy exercise 6-7 days/week |
| Super Active | x1.9 | Physical job or training 2x/day |
I Know My TDEE - What Now?
Now that you have your maintenance number, apply it to your specific goal:
To lose weight, you must create a deficit. Use our Calorie Deficit Calculator.
To build muscle, focus on macro ratios using our Macro Calculator.
Frequently Asked Questions
How accurate is this TDEE calculation?
It is an estimate. Real TDEE varies daily based on NEAT (Non-Exercise Activity Thermogenesis), such as fidgeting, walking to the car, and standing. We recommend tracking your weight for 2 weeks while eating your TDEE to verify if it is your true maintenance level.
Should I use 'Sedentary' if I exercise 3x a week?
Yes. Most people drastically overestimate their calorie burn from exercise. If you work a desk job during the day, start with "Sedentary" or "Lightly Active" to avoid overeating. It is better to underestimate activity than overestimate it for weight loss.
Does breastfeeding increase TDEE?
Yes, significantly. Producing milk burns an additional 300-500 calories per day, which should be added to your maintenance number to ensure adequate supply and maternal health.
TDEE vs BMR: Which one should I eat?
Never eat just your BMR. That is essentially starvation level and can damage your metabolism. Always aim for a moderate deficit from your TDEE (e.g., TDEE minus 500 calories) for sustainable weight loss.
Tools & Data Verified by the EverydayCalculators Medical Research Team.
Last updated: December 2026.