TDEE Formula
Mifflin-St Jeor BMR (men): (10×kg) + (6.25×cm) − (5×age) + 5
Mifflin-St Jeor BMR (women): (10×kg) + (6.25×cm) − (5×age) − 161
Activity Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Extremely Active | 1.9 | Physical job + hard training daily |
Calorie Goals by Target
| Goal | Calorie Adjustment | Expected Rate |
|---|---|---|
| Lose 1 lb/week | TDEE − 500 cal/day | ~1 lb per week |
| Lose 0.5 lb/week | TDEE − 250 cal/day | ~0.5 lb per week |
| Maintain weight | TDEE | No change |
| Gain 0.5 lb/week | TDEE + 250 cal/day | ~0.5 lb per week |
| Gain 1 lb/week | TDEE + 500 cal/day | ~1 lb per week |
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE includes BMR plus all calories burned through activity: walking, exercise, non-exercise activity thermogenesis (NEAT — fidgeting, standing), and the thermic effect of food. TDEE is what you actually need to eat to maintain your current weight.
How accurate is the TDEE calculator?
TDEE calculators are estimates, typically accurate to ±10–15%. Individual variation in metabolism, muscle mass, gut microbiome, hormones, and actual activity levels all affect real TDEE. Use the calculated value as a starting point, track your weight for 2–3 weeks, and adjust by 100–200 calories based on actual results.
Why should I not eat below my BMR?
Eating significantly below BMR (especially under 1,200 cal for women or 1,500 cal for men) risks muscle loss, nutritional deficiencies, hormonal disruption, and metabolic adaptation (your body reducing TDEE in response). A moderate deficit of 300–500 calories below TDEE is more sustainable and preserves muscle mass better.