Is TDEE the same as maintenance calories?

Yes. Maintenance calories is the everyday name for total daily energy expenditure: the intake that keeps your weight stable over time.

Which activity level should I choose?

Base it on your whole week, not your best day. Most people with desk jobs who train three times a week sit between 1.375 and 1.55, not higher.

Why is my TDEE different from a fitness tracker's?

Trackers estimate energy expenditure from heart rate and motion, which is a different method with its own error. If the two disagree, trust the number that matches your actual weight trend.

How often should I recalculate?

After a body-weight change of about 10 lb, or whenever your training volume changes noticeably.

TDEE Calculator

Estimate total daily energy expenditure from your BMR and activity level.

Enter your details and your result will appear here.

What Is TDEE?

Your total daily energy expenditure (TDEE) is the number of calories your body uses across a full day, once movement, training and digestion are added to your resting needs. This calculator estimates it from your basal metabolic rate and how active you are.

Understanding Your TDEE Result

TDEE has four parts: basal metabolic rate, which is 60-70% of the total for most people; the thermic effect of food, roughly 10%; exercise activity; and non-exercise activity thermogenesis, the energy used in fidgeting, standing and everyday movement. Activity multipliers roll the last three into a single factor, which is why two people with the same BMR can have TDEEs that differ by 700 calories or more.

How Is TDEE Calculated?

TDEE = BMR (Mifflin-St Jeor) x activity factor (1.2 to 1.9)

Methodology

BMR is calculated with the Mifflin-St Jeor equation, which the Academy of Nutrition and Dietetics identifies as the most reliable predictive equation for healthy adults. It is then multiplied by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extremely active.

Worked Example

A 35-year-old man who is 5 ft 10 in and 180 lb has a BMR of about 1,758 calories. Training three to five days a week puts him at the moderately active factor of 1.55, so his TDEE is 1,758 x 1.55, or roughly 2,725 calories a day.

Important Limitations

Activity factors are broad brackets, so the biggest source of error is choosing the wrong one. Predictive equations also assume typical body composition; very muscular or very lean people are often underestimated. Treat the number as a starting point and adjust it after two to three weeks of consistent weight tracking.

Frequently Asked Questions

Is TDEE the same as maintenance calories?: Yes. Maintenance calories is the everyday name for total daily energy expenditure: the intake that keeps your weight stable over time.
Which activity level should I choose?: Base it on your whole week, not your best day. Most people with desk jobs who train three times a week sit between 1.375 and 1.55, not higher.
Why is my TDEE different from a fitness tracker's?: Trackers estimate energy expenditure from heart rate and motion, which is a different method with its own error. If the two disagree, trust the number that matches your actual weight trend.
How often should I recalculate?: After a body-weight change of about 10 lb, or whenever your training volume changes noticeably.