Transparent method
The formula
Worked example
Example inputs
How to interpret the result
TDEE is built from an activity-level estimate, not a measurement of what actually happened this week, so it's a starting assumption more than a fact. A moderately active multiplier applied to two different people's actual weeks can be right for one and noticeably off for the other, because real activity varies more than a single category label captures.
Before you rely on it
What to check
Compare the TDEE estimate against what your actual weight does over two to three weeks at that intake, and adjust the number based on the real result, not the formula alone.
The common error
Where people go wrong with TDEE calculator
Treating the first TDEE estimate as fixed and permanent. It's a starting point meant to be corrected by real-world results, and sticking with a number that clearly isn't matching reality just repeats the same error every week.
Sensitivity evidence
How weight changes the estimated total daily energy expenditure
| Weight | Estimated total daily energy expenditure | Basal metabolic rate |
|---|---|---|
| 136 | 2,390.5 | 1,542.3 |
| 153 | 2,510 | 1,619.4 |
| 170worked example | 2,629.5 | 1,696.5 |
| 187 | 2,749.1 | 1,773.6 |
| 204 | 2,868.6 | 1,850.7 |
Every input, tested
Which input moves the estimated total daily energy expenditure most
| Input | Tested from | To | Estimated total daily energy expenditure at each end | Swing |
|---|---|---|---|---|
| Activity level | Sedentary (little or no exercise) | Very active (hard daily exercise) | 2,035.8 to 3,223.3 | 1,187.5 (45%) |
| Height | 62 | 76 | 2,457.3 to 2,801.8 | 344.5 (13%) |
| Sex | Male | Female | 2,629.5 to 2,372.2 | 257.3 (9.8%) |
| Weight | 153 | 187 | 2,510 to 2,749.1 | 239 (9.1%) |
| Age | 26.0 years | 44.0 years | 2,699.3 to 2,559.8 | 139.5 (5.3%) |
Two variables at once
Estimated total daily energy expenditure by weight and height
| Weight \ Height | 55 | 69 | 83 |
|---|---|---|---|
| 136 | 2,046 | 2,390.5 | 2,735 |
| 153 | 2,165.5 | 2,510 | 2,854.5 |
| 170 | 2,285.1 | 2,629.5 | 2,974 |
| 187 | 2,404.6 | 2,749.1 | 3,093.6 |
| 204 | 2,524.1 | 2,868.6 | 3,213.1 |
Step by step
The worked example, input by input
| Input | Value used | What it means |
|---|---|---|
| Sex | Male | The underlying BMR formula uses a different constant by sex. |
| Weight | 170 | Body weight in pounds. |
| Height | 69 | Height in inches. |
| Age | 35.0 years | Age in years. |
| Activity level | Moderate (3-5 days/week) | Typical weekly activity level. |
| Estimated total daily energy expenditure | 2,629.5 | |
| Basal metabolic rate | 1,696.5 | |
Inputs, definitions and assumptions
Sex
The underlying BMR formula uses a different constant by sex.
Weight
Body weight in pounds.
Height
Height in inches.
Age
Age in years.
Activity level
Typical weekly activity level.
Where the inputs come from
Enter sex, weight, height and age, and choose an activity level, which multiplies BMR: about 1.2 for little or no exercise, 1.375 for light activity one to three days a week, 1.55 for moderate exercise three to five days, 1.725 for hard exercise six to seven days and 1.9 for very hard exercise or a physical job. Most people overestimate their activity, so pick the lower level when unsure. Use current weight.
When the result stops applying
The activity multipliers are broad categories, and real energy use varies with job, non-exercise movement and body size. Formulas can be off by hundreds of calories. Energy needs change as weight, age and fitness change. It does not apply to pregnancy, breastfeeding or medical conditions that alter metabolism.
What to compare it with
Plan a target on the calorie goal calculator, and split it into nutrients on the macronutrient page. See the BMR calculator for the resting portion and the calories burned page for individual workouts. The weight loss time calculator estimates how long a deficit takes.
People also ask
Frequently asked questions
How do I choose an activity level?
Be conservative. Count planned exercise and a physically active job, and choose sedentary or light if your days are mostly desk work with a few workouts.
How do I know if my TDEE estimate is right?
Eat at that level for two to three weeks and watch your weight. If it drifts steadily, raise or lower your intake by 100 to 200 calories.
Does TDEE change as I lose weight?
Yes. A smaller body burns fewer calories at rest and in activity, so recalculate your needs every 10 pounds or so and adjust your intake.