What Is TDEE and How Do You Use It?
Last updated: 2026-10-17
TDEE (total daily energy expenditure) is an estimate of the calories you burn per day. It is usually calculated by estimating your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplying by an activity factor between about 1.2 (sedentary) and 1.9 (very active).
How is BMR estimated?
Mifflin-St Jeor: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women.
What is a worked example?
A 30-year-old woman, 65 kg and 165 cm: BMR = 650 + 1,031.25 − 150 − 161 ≈ 1,370 calories. With moderate activity (× 1.55), TDEE ≈ 2,124 calories per day.
How do you use TDEE for a goal?
Eating near your TDEE tends to maintain weight. A moderate deficit below it is commonly used for fat loss, and a small surplus for muscle gain. TDEE is an estimate; adjust based on real results.
Glossary
- TDEE
- Total daily energy expenditure: estimated calories burned in a day, including activity.
- BMR
- Basal metabolic rate: calories your body uses at complete rest.
Frequently asked questions
How accurate is a TDEE estimate?
Equations give a starting estimate. Individual results vary, so track your weight over a few weeks and adjust.
Should I talk to a professional?
Yes, if you have a medical condition, are pregnant, or have a history of disordered eating, consult a qualified healthcare provider.
WealthVitals tools provide estimates for educational purposes only and are not financial, tax, investment, medical, or mental health advice. Results vary.