What Is TDEE and How to Use It for Weight Goals
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TDEE vs BMR: What's the Difference
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE = BMR × Activity Multiplier. TDEE is what you actually burn in a day. Most people underestimate their TDEE by 15–20%, which is why they're confused when "eating less" doesn't work.
How TDEE Is Calculated
Mifflin-St Jeor formula (most accurate for most people): Men: 10×kg + 6.25×cm − 5×age + 5. Women: 10×kg + 6.25×cm − 5×age − 161. Multiply by activity factor: 1.2 (sedentary) to 1.9 (very active athlete).
The 3 Formulas Compared
Mifflin-St Jeor is best for general population. Harris-Benedict (revised) tends to slightly overestimate for overweight individuals. Katch-McArdle is most accurate if you know your lean body mass — important for athletes with low body fat %.
Setting a Calorie Goal for Weight Loss
For fat loss: TDEE minus 300–500 kcal/day → 0.3–0.5 kg loss per week (sustainable). Minus 750 kcal/day is aggressive but manageable. Never below 1200 kcal (women) or 1500 kcal (men) without medical supervision.
Macros at Your TDEE
Once you know your calorie goal, split into macros. Protein: 1.6–2.2g/kg to preserve muscle. Fat: minimum 0.5g/kg for hormones. Carbs: whatever remains. For muscle gain: TDEE + 300 kcal, prioritize protein + carbs.
Why TDEE Changes Over Time
Your TDEE drops as you lose weight (less body mass to maintain). Metabolic adaptation means long-term dieters burn 10–15% fewer calories than their TDEE predicts. Refeed days or diet breaks help counter this.
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Frequently Asked Questions
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