How to Calculate TDEE & Daily Calories
**BMR** is energy at rest; **TDEE** adds activity and daily movement. Weight change follows energy balance over weeks: deficit to lose, surplus to gain. Single-day scale noise is normal—trend weight and intake.
Core formula
TDEE ≈ BMR × activity factorStep by step
1. Estimate BMR
Mifflin–St Jeor is common: uses sex, age, weight, height. Lab RMR is more accurate but rarely needed to start.
2. Pick activity multiplier
Sedentary ~1.2, light ~1.375, moderate ~1.55, very active ~1.725. Be honest—most people overestimate.
3. Set goal calories
Maintenance ≈ TDEE. Cut often TDEE − 300–500 kcal; bulk +250–350. Keep protein ~1.6–2.2 g/kg when cutting.
BMR equations vs tracked TDEE
Formulas are a starting point; real TDEE reveals itself over 2–3 weeks of consistent intake and scale trend.
- Formula TDEE: Fast baseline; error if activity or NEAT differs.
- Food tracking reverse: Adjust calories until weight trend matches goal (~0.5–1% body weight/week max cut).
- Wearables: Helpful for activity; don’t treat burn as exact calories to eat back.
- Macro split: Protein first; fill fats/carbs for preference and training.
Use our calculators
Common mistakes
- Using BMR as diet calories
- Overstating activity level
- Changing calories daily based on one scale reading
FAQ
Why am I not losing on a deficit?
Logging error, water retention, or TDEE estimate too high—adjust after 2–3 weeks trend.
BMR vs RMR?
Often used interchangeably in calculators; RMR is slightly higher in lab settings.