TDEE Explained: How to Calculate Daily Calorie Burn
Understanding your total daily energy expenditure
Quick Answer
TDEE (Total Daily Energy Expenditure) is calculated by multiplying your BMR by an activity factor: TDEE = BMR × Activity Factor. Activity factors range from 1.2 (sedentary) to 1.9 (very active). This gives you your total daily calorie burn, which is essential for weight management.
Components of TDEE
Your Total Daily Energy Expenditure consists of three main components:
BMR
Basal Metabolic Rate - calories burned at rest
TEF
Thermic Effect of Food - calories burned digesting food
EAT
Exercise Activity Thermogenesis - calories burned during activity
Activity Factors for TDEE Calculation
| Activity Level | Activity Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise/sports 3-5 days/week |
| Very Active | 1.725 | Hard exercise/sports 6-7 days/week |
| Extra Active | 1.9 | Very hard exercise/sports & physical job |
TDEE Calculation Example
Example: 30-year-old female, 150 lbs, 5'5"
Step 1: Calculate BMR using Mifflin-St Jeor
BMR = 10 × 68 + 6.25 × 165 - 5 × 30 + 5 = 1,305 kcal
Step 2: Multiply by activity factor (moderately active = 1.55)
TDEE = 1,305 × 1.55 = 2,023 kcal/day
Step 3: Interpret the result
This woman burns approximately 2,023 calories per day. To maintain her weight, she should consume ~2,023 calories daily.
Using TDEE for Weight Management
Weight Maintenance
Consume calories equal to your TDEE
Weight Loss
Consume 300-500 calories less than TDEE
Weight Gain
Consume 250-500 calories more than TDEE
Authority Source
TDEE methodology based on research from the American Journal of Clinical Nutrition. Activity factors from the International Society of Sports Nutrition.