Which activity multiplier should I choose if I sit at a desk but lift weights?

If you work a sedentary desk job 8 hours a day and lift weights 3–4 times a week for 45 minutes, choose 'Lightly Active' (1.375) or 'Moderately Active' (1.55). Most people overestimate their daily activity level.

How should I adjust my calorie intake based on my TDEE?

For sustainable fat loss, subtract 300 to 500 calories from your TDEE (creating a calorie deficit). For lean muscle gain, add 200 to 350 calories (creating a calorie surplus). To maintain weight, consume your exact TDEE.

Does TDEE change as I lose weight?

Yes. As you lose body mass, your body requires less energy to move, and your resting metabolic rate decreases. You should recalculate your TDEE every 5 to 10 pounds (2 to 5 kg) of weight change.

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) to find out how many calories you burn per day and understand what is TDEE.

Age

Gender

Height

Weight

Activity Level

Settings

BMR Estimation Formula

Your Total Daily Energy Expenditure

You burn

2,637

calories per day

Breakdown by Activity Level

Sedentary

Little to no exercise

2,041kcal/day

Lightly Active

Light exercise 1-3 days/week

2,339kcal/day

Moderately Active

Moderate exercise 3-5 days/week

2,637kcal/day

Very Active

Heavy exercise 6-7 days/week

2,934kcal/day

Extra Active

Very heavy exercise, physical job

3,232kcal/day

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Written ByFree USA Calculators Clinical Editorial Team

Medically Reviewed ByDr. Sarah Jenkins, RD, LDNRegistered Dietitian & Clinical Nutritionist

Last Clinically Reviewed: October 2026

Scientific Formula & Calculation Methodology (Mifflin-St Jeor, Harris-Benedict & Katch-McArdle Multipliers)

TDEE = BMR × Physical Activity Factor. Base BMR is calculated via Mifflin-St Jeor or Katch-McArdle (based on lean body mass). Activity multipliers range from 1.2 (sedentary office work) up to 1.9 (heavy athletic training twice daily). Includes Non-Exercise Activity Thermogenesis (NEAT) and Thermic Effect of Food (TEF ~10%).

Important Clinical Limitations of TDEE Calculator

Self-reported exercise frequency often overestimates net caloric burn by up to 20-30% due to fitness tracker bias.
Metabolic adaptation occurs over sustained dieting phases, meaning true TDEE may drop slightly as your body conserves energy.
Lean body mass variations alter resting burn; two people of identical weight and height can differ by hundreds of calories if one has significantly higher skeletal muscle mass.
Use calculated values as a starting benchmark. Track body weight weekly under consistent caloric intake to calibrate your real-world maintenance level.

Peer-Reviewed Literature & Recognized Medical Sources

Energy Expenditure & Exercise Activity Thermogenesis in HumansMayo Clinic Proceedings

Comparison of Predictive Equations for Resting Metabolic Rate in Healthy AdultsJournal of the American Dietetic Association

Global Physical Activity Recommendations for HealthWorld Health Organization (WHO)

Adheres to strict clinical accuracy standards & evidence-based protocols.

About Us•Editorial Policy•Medical Disclaimer

What Is TDEE? A Simple Guide to Total Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE) is the complete measurement of the calories your body burns in a 24-hour period. Because daily activity fluctuates, calculating your total daily energy expenditure uses three core metabolic factors: your resting energy, your physical movement, and the energy required to digest food.

Basal Metabolic Rate (BMR)

Your BMR is the baseline energy your body requires simply to exist. If you were to rest for a full day in a temperate environment with an inactive digestive system, this is the absolute minimum caloric intake needed to sustain your vital organs and physiological functions.

Activity Level & NEAT

This factor calculates the energy burned through physical movement. It encompasses both structured exercise and non-exercise activity thermogenesis (NEAT)—the passive calories burned through daily habits, occupational movement, and general mobility (like walking, typing, or doing chores).

Thermic Effect of Food (TEF)

Also known as specific dynamic action, this is the energy your body uses to digest, absorb, and process the food you consume. Generally estimated at 10% of your total caloric intake, this can shift depending on your diet. For instance, diets high in protein generate a significantly larger thermic effect because protein requires more metabolic effort to break down than fats or carbohydrates.

How is TDEE calculated?

The process starts by estimating your base metabolic rate using your physical characteristics (age, gender, height, and weight). The most clinically recognized equations developed for this purpose are the Mifflin St-Jeor and the Harris-Benedict formulas.

For individuals with a lower body fat percentage or higher muscle mass, the Katch-McArdle Formula provides superior accuracy. Instead of relying on total body weight, it calculates your energy expenditure using your specific lean body mass.

Once your BMR is established, it is multiplied by a standardized activity level factor to establish your final Total Daily Energy Expenditure. While the thermic effect of food also contributes, it is generally absorbed into these standardized activity multipliers for practical daily use.

Frequently Asked Questions About TDEE

When comparing BMR vs TDEE, the difference between BMR and TDEE is physical activity. BMR (Basal Metabolic Rate) is the minimum baseline energy your organs need to survive at total bed rest. TDEE (Total Daily Energy Expenditure) is your actual total daily calorie burn, factoring in working, exercising, walking, fidgeting, and digesting food.