TDEE: What Total Daily Energy Expenditure Means
Learn what TDEE means, how to calculate total daily energy expenditure from BMR and activity, and how to use it for maintenance, fat loss, or weight gain.
TDEE stands for total daily energy expenditure. It is the total number of calories your body burns in a day, including resting metabolism, movement, exercise, and digestion.
If you eat close to your TDEE over time, your weight tends to stay relatively stable.
TDEE Formula
TDEE = BMR x Activity Multiplier
Common activity multipliers:
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Example
If your BMR is 1,700 calories/day and you are moderately active:
1,700 x 1.55 = 2,635 calories/day
That is your estimated TDEE, or maintenance calorie level.
How TDEE Is Used
| Goal | Common Starting Move |
|---|---|
| Maintain weight | Eat near TDEE |
| Fat loss | Eat below TDEE |
| Weight gain | Eat above TDEE |
TDEE is a starting estimate, not a permanent exact number. Real-world tracking still matters.
TDEE vs BMR
BMR is calories burned at rest. TDEE includes BMR plus activity and digestion, so TDEE is always higher than BMR.
The Bottom Line
TDEE means total daily energy expenditure. It estimates your full daily calorie burn and helps set maintenance, weight-loss, or weight-gain targets.
Use the TDEE Calculator to estimate your number.
How to Calculate: Step-by-Step Guide
Estimate BMR
Calculate your basal metabolic rate from age, sex, height, and weight.
Choose an activity factor
Pick the multiplier that best matches your real activity level.
Multiply for TDEE
Use BMR times the activity factor to estimate maintenance calories.