Health June 18, 20266 min read

What Is TDEE? How to Calculate Your Total Daily Energy Expenditure (2026)

TDEE is the single most important number for weight management — it tells you exactly how many calories you burn each day. Here's how to calculate it accurately and use it to reach your fitness goals.

TDEE calculator showing calorie burn breakdown by activity level
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What Is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. Eat below your TDEE and you lose weight. Eat at TDEE and maintain weight. Eat above and you gain.

How to Calculate TDEE (Mifflin-St Jeor)

Step 1 — Find your BMR:

  • Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
  • Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Step 2 — Multiply BMR by activity factor: Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Very Active 1.725 · Extreme 1.9

Real Example

Male, 30, 5'10" (177cm), 175 lbs (79.4kg), moderate exercise:
BMR = (10×79.4)+(6.25×177)−(5×30)+5 = 1,755 cal/day
TDEE = 1,755 × 1.55 = 2,720 cal/day

Using TDEE to Lose Weight

A 500 cal/day deficit = ~1 lb fat loss/week. A 250 cal/day deficit = ~0.5 lb/week. Never eat below your BMR for extended periods — this triggers metabolic adaptation and muscle loss, per NASM guidelines.

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Frequently Asked Questions

Recalculate every 4–8 weeks during active weight change, or after significant changes in activity. As you lose weight, your TDEE decreases — update it every 10 lbs lost.
Different calculators use different equations. Mifflin-St Jeor (used here) is the current clinical standard and typically within 10% of measured values.