What is TDEE?

Your TDEE (Total Daily Energy Expenditure) is the total number of calories that we burn based on a number of important factors: our age, height, weight, normal daily activity, and amount of daily exercise.

There are multiple ways you can calculate your TDEE. You can calculate it manually using the equations below, you can get help creating a plan for your daily macronutrient goals, or you can use a simple TDEE calculator like myTDEE.com.

Why is TDEE important?

Knowing your TDEE is important, because it will tell you how many calories you need to consume on a daily basis based on your own body’s caloric needs. Your TDEE is customized to your body, and your activity level.

How do I calculate my TDEE manually?

  1. Manually Calculate Your BMR (Basal Metabolic Rate)

    Your BMR determines your caloric needs at a base level. Meaning how many calories your body needs to simply function on a daily basis, if you were completely sedentary. There is an equation for finding your BMR for women, and one for men.

    • BMR Equation for Women:

      655 + (9.6 x weight in kg) + (1.9 x height in cm) - (4.7 x age in yrs)
    • BMR Equation for Men:

      66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in yrs)
    • Example Person #1

      So let's take these equations and apply them to the example individual below:

      1. Male
      2. Age 31 years
      3. Height: 178 cm (5’10”)
      4. Weight: 90kg (200 lbs.)
    • Therefore, the BMR calculation would appear as:

      66 + (13.7 x 90) + (5 x 178) - (6.8 x 31)
    • Which equals...

      = 1978 calories per day
  2. Manually Calculate Your Total Daily Energy Expenditure (TDEE)

    After you find your BMR, you can then calculate your Total Daily energy expenditure. This is the equation for TDEE:

    TDEE = BMR x Activity Factor

    Activity Factor Table

    Activity Description Activity Factor
    Sedentary Very little or no exercise, and desk job 1.2
    Lightly Active Light exercise 1 to 3 days per week 1.375
    Moderately Active Moderate exercise 3 to 5 days per week 1.55
    Very Active Heavy exercise 6 to 7 days per week 1.725
    Extremely Active Very intense exercise, and physical job, exercise multiple times per day 1.9
  3. Putting the Results Together

    So now that you’ve found your BMR, and your TDEE you simply put them together in the TDEE equation, and get your daily caloric needs:

    Example Person #1

    1. BMR = 1,978 calories
    2. Activity Factor = Moderately Active (1.55)


    1978 x 1.55 = 3065 (TDEE)

Setting Your Goals

Your TDEE represents the number of calories you need to consume to maintain your current weight. If your goald is to lose weight, or gain weight, then you need to reduce or ncrease upon your TDEE number.

Lose Weight Reduce TDEE by
Easy Your TDEE minus 10%
Recommended Your TDEE minus 20%
Gain Weight Increase TDEE by
Cautious Your TDEE plus 5%
Recommended Your TDEE plus 15%


DISCLAIMER: CalculateMyTDEE.com is property of Big Healthy Strong, LLC. We are not doctors or registered dietitians. Recommendations by CalculateMyTDEE.com should NOT be taken as medical advice. Any advice or recommendations offered by CalculateMyTDEE.com is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.