How to Calculate Your TDEE (Total Daily Energy Expenditure)
Learn to calculate your TDEE accurately. Formulas, activity factors, and profile examples. Master your calorie expenditure. Track with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Active woman, 30 years old, 132 lbs
Sedentary man, 30 years old, 165 lbs
Active man, 30 years old, 165 lbs
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your total daily energy expenditure. It's the sum of all calories your body burns in a day: basal metabolism, food digestion, daily activities, and exercise. Knowing your TDEE is essential for any weight goal.
Components of TDEE
TDEE consists of four elements: BMR (basal metabolic rate, 60-70%), TEF (thermic effect of food, 10%), NEAT (non-exercise activity thermogenesis, 15-20%), and EAT (exercise activity thermogenesis, 5-15%). BMR is the largest component, but NEAT can vary considerably between individuals.
Activity factors explained
The activity factor multiplies your BMR to get TDEE. Sedentary (1.2): desk job, little walking. Lightly active (1.375): light exercise 1-3 days. Moderately active (1.55): moderate exercise 3-5 days. Very active (1.725): intense daily exercise. Extra active (1.9): athlete or intense physical labor.
Common estimation errors
Most people overestimate their activity level. A 45-minute workout doesn't compensate for 8 hours sitting at a desk. Fitness trackers often overestimate calories burned by 20-50%. When in doubt, choose the lower category and adjust based on results.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Calculating Your TDEE
TDEE is the most important number for managing your weight. This guide shows you how to calculate it accurately.
TDEE Calculation Formula
Step 1: Calculate BMR (Mifflin-St Jeor)
For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Step 2: Multiply by Activity Factor
| Factor | Level | Detailed Description |
|---|---|---|
| 1.2 | Sedentary | Desk job all day, no exercise, < 5,000 steps/day |
| 1.375 | Light | Light exercise 1-3x/week, 5,000-7,500 steps/day |
| 1.55 | Moderate | Moderate exercise 3-5x/week, 7,500-10,000 steps/day |
| 1.725 | Intense | Intense exercise 6-7x/week, active job |
| 1.9 | Extreme | Athlete, training 2x/day, very physical work |
Detailed Calculation Examples
Example 1: Sedentary Woman
- Age: 30 years
- Height: 5’5” (165 cm)
- Weight: 132 lbs (60 kg)
- Activity: Desk job, no exercise
Calculation:
- BMR = (10 x 60) + (6.25 x 165) - (5 x 30) - 161 = 1,320 kcal
- TDEE = 1,320 x 1.2 = 1,584 kcal/day
Example 2: Moderately Active Woman
Same characteristics, but exercises 4x/week
Calculation:
- BMR = 1,320 kcal
- TDEE = 1,320 x 1.55 = 2,046 kcal/day
Example 3: Sedentary Man
- Age: 30 years
- Height: 5’10” (178 cm)
- Weight: 165 lbs (75 kg)
- Activity: Desk job, little exercise
Calculation:
- BMR = (10 x 75) + (6.25 x 178) - (5 x 30) + 5 = 1,719 kcal
- TDEE = 1,719 x 1.2 = 2,063 kcal/day
Example 4: Very Active Man
Same characteristics, but trains 6x/week
Calculation:
- BMR = 1,719 kcal
- TDEE = 1,719 x 1.725 = 2,965 kcal/day
How to Choose the Right Factor
Signs You’re Sedentary (1.2)
- Desk job 8+ hours/day
- You drive everywhere
- Less than 5,000 daily steps
- No regular exercise
Signs You’re Lightly Active (1.375)
- 1-3 light exercise sessions per week
- 5,000-7,500 daily steps
- Some weekend activities
Signs You’re Moderately Active (1.55)
- 3-5 exercise sessions per week
- 7,500-10,000 daily steps
- Generally active lifestyle
Signs You’re Very Active (1.725)
- Intense exercise 6-7 days/week
- Physical or standing job all day
- More than 12,000 daily steps
Verification and Adjustment
The calculation is just a starting point. Verify empirically:
- Eat at your calculated TDEE for 2-3 weeks
- Weigh yourself every morning
- Calculate weekly average
- Adjust by 100-200 kcal if needed
If you’re losing weight: your true TDEE is higher If you’re gaining: your true TDEE is lower
Use Your TDEE for Your Goals
- Lose weight: TDEE - 500 kcal = ~1 lb loss/week
- Maintain: Eat at your TDEE
- Gain weight: TDEE + 300 kcal = gradual muscle gain
Track Accurately with Voical
Knowing your TDEE is useless if you don’t track what you eat. Voical simplifies this: photograph your plate, the AI calculates calories in seconds.