How to Calculate TDEE (Step-by-Step Formula + Examples)
Calculating your TDEE takes two steps: work out your BMR (calories burned at rest), then multiply it by your activity level. That is the whole method — and this guide walks through it with real worked examples so you can check every number yourself.
In a hurry? The TDEE Calculator does this maths instantly. Use this guide when you want to understand — and verify — what the calculator is doing.
TDEE = BMR × Activity Multiplier. Step 1 gives you BMR. Step 2 picks the multiplier. Step 3 adjusts the result for your goal.
Step 1: Calculate your BMR
The most trusted formula is Mifflin-St Jeor, used by most modern calculators:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Prefer pounds and inches? Convert first: kg = lb ÷ 2.205 · cm = inches × 2.54. Or skip the conversions with our BMR Calculator.
Step 2: Multiply by your activity level
| Activity level | Multiplier | What it usually means |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Light exercise 1–3 days/week or regular walking |
| Moderately active | 1.55 | Exercise 3–5 days/week, fairly active lifestyle |
| Very active | 1.725 | Hard exercise 6–7 days/week or physical job |
| Extra active | 1.9 | Athlete training, or very physical job plus workouts |
Be honest here. This step is where most TDEE calculations go wrong. Three gym sessions a week plus a desk job is usually “lightly active,” not “moderately active.” When in doubt, choose the lower level — you can adjust up later from real results.
Step 3: Adjust for your goal
Lose fat
TDEE − 300 to 500 calories. Steady loss of roughly 0.3–0.5 kg per week while protecting muscle — high protein is what protects it, and a protein shake makes the target easy. Split the target with our Macro Calculator.
Maintain
Eat at TDEE. This is your maintenance calories — the level point where weight stays stable.
Gain muscle
TDEE + 250 to 500 calories, paired with progressive strength training — adjustable dumbbells are enough to start at home. More than +500 mostly adds fat, not muscle.
Protect your floor
Do not set your target below your BMR for long stretches. Very low intakes cost muscle, energy, and adherence.
Worked example 1: woman, 35, office job
Sara is 35, weighs 70 kg, is 165 cm tall, works at a desk, and walks most days (lightly active).
BMR = 10 × 70 + 6.25 × 165 − 5 × 35 − 161
BMR = 700 + 1,031 − 175 − 161 = 1,395 calories/day
TDEE = 1,395 × 1.375 = ≈ 1,918 calories/day
Fat-loss target: 1,918 − 400 = ≈ 1,520 calories/day
Worked example 2: man, 28, trains 4× per week
Dan is 28, weighs 85 kg, is 180 cm tall, and trains four times a week (moderately active).
BMR = 10 × 85 + 6.25 × 180 − 5 × 28 + 5
BMR = 850 + 1,125 − 140 + 5 = 1,840 calories/day
TDEE = 1,840 × 1.55 = ≈ 2,852 calories/day
Muscle-gain target: 2,852 + 300 = ≈ 3,150 calories/day
How accurate is this calculation?
Honest answer: it is a strong estimate, not a measurement. Formulas cannot see your exact muscle mass, genetics, or how much you actually move. Expect to be within roughly 10%. That is fine — the calculation’s job is to give you a starting point. The 2–3 week test makes it exact:
- Eat at your calculated TDEE for 2–3 weeks, tracking honestly — a kitchen food scale makes this data trustworthy
- Weigh yourself each morning and compare weekly averages
- Weight stable? Your calculation was right. Drifting up or down? Adjust by 100–200 calories and repeat
Smart Scale with Body Composition
The 2–3 week test runs on weight trends, not single weigh-ins. A smart scale records every morning automatically and shows the trend line, so you adjust with confidence instead of guessing.
Check Price on Amazon5 mistakes that ruin a TDEE calculation
- Overrating activity: the classic. Gym time is a small slice of your week; your job and steps dominate.
- Using goal weight instead of current weight: the formula needs the body you have today.
- Forgetting the goal adjustment: TDEE itself is maintenance — eating “at TDEE” will not lose fat.
- Never testing it: a number you never compare against your real weight trend stays a guess.
- Recalculating daily: your TDEE moves slowly. Recheck every few weeks or after a ~5 kg change — and if the scale stalls despite a textbook deficit, read why you are not losing weight on a calorie deficit.
Frequently asked questions
What formula is used to calculate TDEE?
Most calculators use the Mifflin-St Jeor formula to estimate BMR, then multiply by an activity factor between 1.2 and 1.9. It is currently considered the most accurate general formula for adults.
How do I calculate TDEE in pounds and inches?
Convert first: divide pounds by 2.205 to get kilograms, and multiply inches by 2.54 to get centimetres. Then use the same formula. Our calculator accepts both unit systems automatically.
Which activity level should I choose?
Base it on your whole week, not your hardest day. Desk job plus 1–3 workouts is lightly active (1.375). On your feet at work or training 3–5 times is moderately active (1.55). When unsure, pick the lower one.
How often should I recalculate my TDEE?
Recalculate after every 5 kg (about 10 lb) of weight change, when your job or training changes a lot, or every couple of months during a long diet or bulk.
Why is my calculated TDEE different from my fitness watch?
Watches estimate from wrist movement and heart rate and often overstate exercise calories. The formula uses population averages. Judge both against your 2–3 week weight trend — that is the ground truth. More in our guide to how many calories you burn a day.
Is there a more accurate formula if I know my body fat?
Yes — Katch-McArdle uses lean body mass: BMR = 370 + 21.6 × lean mass (kg). It can be better for very lean or very overweight people, but only if your body-fat measurement itself is accurate.
Calculate TDEE in two steps — BMR from the Mifflin-St Jeor formula, times your honest activity multiplier — then adjust for your goal and test it for 2–3 weeks. Want it done for you? The TDEE Calculator gives your number, plus deficit and surplus targets, in seconds.
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