TDEE Calculator — US Units (lb/in)
Estimate your Total Daily Energy Expenditure by multiplying Mifflin-St Jeor BMR by five standard activity factors. Defaults to US imperial units — pounds and inches.
| Activity Level | Factor | Description | TDEE (kcal/day) |
|---|---|---|---|
| Sedentary | × 1.200 | Little or no deliberate exercise | 1,979 |
| Lightly Active | × 1.375 | Light exercise 1–3 days/week | 2,267 |
| Moderately Active | × 1.550 | Moderate exercise 3–5 days/week | 2,556 |
| Very Active | × 1.725 | Hard exercise 6–7 days/week | 2,845 |
| Extremely Active | × 1.900 | Daily hard training + physical job | 3,133 |
How TDEE Is Calculated
Total Daily Energy Expenditure is the total number of kilocalories your body uses in 24 hours. The factorial method used here computes TDEE in two steps:
Step 1 — BMR: Basal Metabolic Rate is estimated with the Mifflin-St Jeor equation (1990). For males: BMR = 10×kg + 6.25×cm − 5×age + 5. For females: BMR = 10×kg + 6.25×cm − 5×age − 161.
Step 2 — Apply the activity factor: TDEE = BMR × factor. The five multipliers (1.2, 1.375, 1.55, 1.725, 1.9) absorb the thermic effect of food and activity-related energy expenditure into a single composite term.
Formula and Activity Levels
TDEE = BMR × PAL
The five standard PAL factors below are a convenient tabulation of a continuous physical activity level scale. Most people's true long-run PAL falls between two anchor values rather than exactly at one. The definitions are the standard gloss used in nutrition references:
| Level | Factor | Typical Weekly Exercise |
|---|---|---|
| Sedentary | 1.200 | 0 days structured exercise |
| Lightly Active | 1.375 | 1–3 days per week |
| Moderately Active | 1.550 | 3–5 days per week |
| Very Active | 1.725 | 6–7 days per week |
| Extremely Active | 1.900 | Daily hard training + physical occupation |
Interpreting Your TDEE
Your TDEE is the estimated number of kilocalories required to maintain your current body weight at your habitual activity level. To lose weight, create a moderate calorie deficit below your TDEE (a 300–500 kcal/day deficit is a common starting point for gradual, sustainable loss). To gain weight, consume above your TDEE. For reference, the US Institute of Medicine's 2002/2005 Dietary Reference Intakes for Energy report provides population-level TDEE estimates derived from doubly labeled water studies. Individual TDEE measured via doubly labeled water typically differs from factorial estimates by ±10–15%. Always consult a qualified healthcare provider or registered dietitian before starting a calorie-modified plan.