Understanding This Calculator
TDEE is your BMR multiplied by an activity factor that accounts for exercise, daily movement, and the thermic effect of food — it represents the total calories you burn (and therefore need to eat to maintain weight) in an average day.
This is the number to use for setting calorie targets: eat below it for weight loss, at it for maintenance, above it for weight gain. The activity multipliers below follow the widely used Harris-Benedict/Katch activity scale.
- BMR Mifflin-St Jeor basal metabolic rate
- multiplier 1.2 (sedentary) to 1.9 (extremely active)
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Light | 1.375 | Light exercise 1-3 days/wk |
| Moderate | 1.55 | Moderate exercise 3-5 days/wk |
| Very Active | 1.725 | Hard exercise 6-7 days/wk |
| Extremely Active | 1.9 | Athlete, physical job + training |
Frequently Asked Questions
Should I recalculate TDEE as I lose weight?
Yes — TDEE drops as body weight decreases (a lighter body burns fewer calories), so recalculating every 10-15 lb of change keeps your calorie target accurate.
Why is my activity level hard to estimate honestly?
Most people overestimate their activity level — if progress stalls at your calculated calorie target, try the next lower activity tier before assuming the formula is wrong.