TDEE: How to Calculate Your Caloric Needs?
TDEE (Total Daily Energy Expenditure) is the foundation of all sports nutrition. Understanding this number means understanding how much you need to eat to progress.
What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the number of calories you burn on average in a day, accounting for your activity level.
This is your "caloric maintenance": if you eat exactly this number, your weight stays stable.
How Is It Calculated?
TDEE is calculated in two steps:
1. BMR (Basal Metabolic Rate)
BMR represents the calories burned at complete rest — to maintain vital functions only (breathing, circulation, thermoregulation).
Mifflin-St Jeor formula (most accurate according to studies):
- Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
2. Activity Factor
Multiply BMR by a factor based on your activity level:
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.20 | Desk job, little or no exercise |
| Lightly active | 1.375 | 1-3 sessions per week |
| Moderately active | 1.55 | 3-5 sessions per week |
| Very active | 1.725 | 6-7 sessions per week |
| Extremely active | 1.90 | Athlete, intense physical work |
TDEE = BMR × activity factor
Using TDEE for Your Goals
Once your TDEE is calculated:
- Muscle gain: TDEE + 300 to 500 kcal
- Maintenance: TDEE
- Moderate cut: TDEE − 300 to 500 kcal
- Aggressive cut: TDEE − 500 to 750 kcal (monitored)
Limitations of Calculated TDEE
Calculated TDEE is an estimate. Formulas have a 10-15% margin of error. In practice:
- Calculate your TDEE with our tool
- Eat at that level for 2-3 weeks
- Monitor your weight change
- Adjust in 100-200 kcal increments
This is the only way to know your real TDEE.