What makes up your TDEE
| Part | Share of TDEE | What it is |
|---|---|---|
| BMR | about 60–70% | Energy to stay alive at rest |
| Daily movement (NEAT) | about 15–30% | Walking, chores, standing, fidgeting |
| Exercise | about 5–10% | Workouts and sport |
| Digesting food | about 10% | Energy to digest and absorb meals |
How TDEE is calculated
TDEE = BMR × activity factor. We calculate BMR with the Mifflin-St Jeor equation:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
| Activity level | Multiply BMR by |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Choosing the right activity level
Most people overestimate. If you have a desk job and walk a little, choose sedentary or lightly active even if you exercise a few times a week. Track your weight for 2–3 weeks; if it stays steady, you have found your real TDEE.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you burn at rest. TDEE adds everything you do in a day, so it is always higher.
How do I use TDEE to lose weight?
Eat about 300–550 kcal less than your TDEE each day to lose 0.25–0.5 kg a week.
Does walking increase TDEE?
Yes. Daily steps are one of the biggest and easiest ways to raise your TDEE.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990. Link
- Frankenfield D, et al. Comparison of predictive equations for resting metabolic rate in healthy adults: a systematic review. Journal of the American Dietetic Association, 2005.
- National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Body Weight Planner. Link
Medical disclaimer: This calculator gives estimates for general information only. It is not a diagnosis or a substitute for advice from a doctor or registered dietitian. Please consult a healthcare professional before making changes to your diet, exercise or medicines, especially if you are pregnant, have a medical condition or take regular medication.
Last updated: 20 October 2026. Read our editorial policy.
