## What is TDEE?

TDEE is an acronym for Total Daily Energy Expenditure. It represents an estimated total of the calories your body burns for energy each day. TDEE is an essential factor if you are trying to lose weight or gain weight because the two are basically about the deficit between your calorie intake and calorie expenditure.

Because every individual has a unique set of genes, in addition to gender, age, and weight, we all have distinct TDEEs. If you are trying to gain muscle mass, lose weight, or maintain your current body weight, it’s important that you understand the effect of Total Daily Energy Expenditure on your goal and how to calculate it.

For somebody aiming to lose some pounds, your target is to make your calorie intake less than calorie burn, i.e., eat below your TDEE. And if you are training to be the next Mr. Olympia, you need to eat above your TDEE so your body can get the nutrients it needs to make you bigger and stronger. But if you are okay with your current body, all you have to do is calculate your TDEE and keep your calorie intake close to that figure.

The challenge is how to calculate that number.

## How to Calculate Your TDEE

If you want to do it the easy way, use our TDEE calculator right here. We also have a BMR calculator right here.

But for those of you who want to know how the math works… read on! You can calculate your Total Daily Energy Expenditure using different formulas, but almost all of them are confusing and inaccurate. When calculating your TDEE, you first have to know your basal metabolic rate (BMR), level of activity, and daily food intake. The BMR is the number of calories you need to perform metabolic activities like respiration, digestion, and circulation. All you have to do to determine your TDEE is multiply your BMR by your level of activity.

## Mifflin-St. Jeor Equation

According to the American Dietetic Association, the most reliable formula for calculating TDEE is the Mifflin-St. Jeor Equation.

Mifflin-St. Jeor Equation for Male TDEE

Step 1

BMR = (Height in centimeters x 6.25) + (Weight in kg x 9.99) – (Age x 4.92) + 5.

Step 2

Total Daily Energy Expenditure (TDEE) = BMR X Activity level

Levels of Activity

Sedentary (BMR x 1.2), Lightly Active (BMR x 1.375), Moderately Active (BMR x 1.55), Very Active (BMR x 1.725) and Extremely Active (BMR x 1.9)

Mifflin-St. Jeor Equation for Female TDEE

Step 1

BMR = (Height in centimeters x 6.25) + (Weight in kg x 9.99) – (Age x 4.92) -161

Step 2

TDEE = BMR x Activity level

Levels of Activity

Sedentary (BMR x 1.1), Lightly Active (BMR x 1.275), Moderately Active (BMR x 1.35), Very Active (BMR x 1.525)