How do I use TDEE for weight loss?

To lose weight, consume 15-20% fewer calories than your TDEE. For example, if your TDEE is 2000 calories, aim for 1600-1700 calories per day to create a calorie deficit.

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TDEE Calculator

Calculate your Total Daily Energy Expenditure including all activities

Gender

Weight (kg)

Height (cm)

Age (years)

Activity Level

Understanding Total Daily Energy Expenditure (TDEE)

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities. It's calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that accounts for your physical activity level. TDEE is the most accurate way to determine your daily calorie needs for weight management.

How TDEE is Calculated

TDEE = BMR × Activity Factor

Activity Level Multipliers:

Sedentary: BMR × 1.2 (little or no exercise, desk job)
Light: BMR × 1.375 (light exercise 1-3 days/week)
Moderate: BMR × 1.55 (moderate exercise 3-5 days/week)
Active: BMR × 1.725 (hard exercise 6-7 days/week)
Very Active: BMR × 1.9 (very hard exercise, physical job, or training twice a day)

Components of TDEE

1. Basal Metabolic Rate (BMR) - 60-75%

The calories your body burns at complete rest for basic life functions.

2. Thermic Effect of Food (TEF) - 10%

The calories burned digesting, absorbing, and processing food.

3. Physical Activity - 15-30%

The calories burned through exercise and daily activities.

Using TDEE for Weight Management

Your TDEE is the key number for effective weight management:

To lose weight: Consume 15-20% fewer calories than your TDEE
To maintain weight: Consume calories equal to your TDEE
To gain weight: Consume 10-20% more calories than your TDEE

Remember that TDEE can change as your weight, activity level, or body composition changes. Regularly recalculating your TDEE helps maintain accurate calorie targets.

Important Note: TDEE calculations provide estimates based on standard formulas and activity level multipliers. Individual energy expenditure can vary based on genetics, metabolism, body composition, and other factors. For personalized nutrition and fitness guidance, consult with a healthcare provider, registered dietitian, or certified fitness professional.

Methodology & sources

Total Daily Energy Expenditure = BMR (Mifflin–St Jeor) × a physical activity level (PAL) multiplier ranging from 1.2 (sedentary) to 1.9 (very active).

References

Methodology last reviewed: June 2026

Medical disclaimer: These calculators provide general estimates for educational purposes and are not medical advice. Always consult a qualified healthcare provider or registered dietitian before making decisions about your health, diet, or exercise.

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