How TDEE is calculated
First we estimate basal metabolic rate with the Mifflin-St Jeor equation, which uses sex, age, height, and weight. Then we multiply BMR by a standard activity factor to get TDEE.
Male BMR
10×kg + 6.25×cm − 5×age + 5
Female BMR
10×kg + 6.25×cm − 5×age − 161
Activity multipliers
Sedentary (× 1.2)
Little or no exercise
Light (× 1.375)
Light exercise 1–3 days/week
Moderate (× 1.55)
Moderate exercise 3–5 days/week
Very active (× 1.725)
Hard exercise 6–7 days/week
Extra active (× 1.9)
Very hard exercise or a physical job
Lose, maintain, and gain macros
Maintain uses TDEE. Lose subtracts 500 kcal (about 1 lb per week). Gain adds 500 kcal (about 1 lb per week). Pick a diet type to set the protein / carbs / fat split, then convert to grams with 4 / 4 / 9 kcal per gram. Balanced is the default.
Balanced
30% protein / 40% carbs / 30% fat
High protein
40% protein / 30% carbs / 30% fat
Low carb
30% protein / 25% carbs / 45% fat
Higher carb
25% protein / 50% carbs / 25% fat
Lose
TDEE minus 500 kcal, about 1 lb per week
Maintain
Eat at TDEE to hold your current weight
Gain
TDEE plus 500 kcal, about 1 lb per week
When TDEE can be off
Equations cannot see muscle mass, hormones, recovery, or how hard your training actually is. Treat the number as a first estimate, then adjust from weekly weight trends and how you feel.
- Log intake for a couple of weeks and compare with the scale.
- Change calories in small steps instead of large swings.
- Protein needs can be higher if you lift or are in a deficit.
- Ask a professional for personal medical or diet advice.
Want the daily picture?
Track calories, meals, and progress with CaloDrop.
TDEE is a target. CaloDrop helps you log the meals that add up to it.