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Health and fitness formula

How to calculate TDEE

TDEE estimates total calories burned in a day after activity is included.

See the formulaOpen calculator
Direct answer
Formula
TDEE = BMR * activity multiplier

Use the table below to match each symbol with the right input. Keep units consistent before you start.

TDEE formula
Start here when you only need the equation and variable names.
Formula
TDEE = BMR * activity multiplier

TDEE estimates total calories burned in a day after activity is included.

Variable meanings
Check each symbol, meaning, and unit before you calculate.
SymbolNameDescriptionUnit
BMRBasal metabolic rateEstimated resting calories burned per day.calories per day
activity multiplierActivity multiplierFactor for daily movement and exercise.Depends on inputs
When to use this formula
Check that your situation matches the formula before you trust the result.
  • Start with it when setting a calorie target for weight maintenance, gain, or loss.
Step-by-step method
Follow these steps when you are solving it by hand.
  1. 1Estimate BMR.
  2. 2Choose the activity multiplier that best matches normal activity.
  3. 3Multiply BMR by the multiplier.
  4. 4Treat the result as a starting estimate and adjust with real weight trends.
Examples
These sample numbers show the order of operations and units.
Moderate activity
BMR
1,755
activity multiplier
1.55
  1. 1.TDEE = 1755 * 1.55
  2. 2.TDEE = 2720.25
Result
The TDEE estimate is about 2,720 calories per day.
Light activity
BMR
1,370
activity multiplier
1.375
  1. 1.TDEE = 1370 * 1.375
  2. 2.TDEE = 1883.75
Result
The TDEE estimate is about 1,884 calories per day.
Mistakes to avoid
Small input or unit errors can change the answer a lot.
  • Treating the tdee result as a diagnosis or a personal training plan.
  • Mixing inches, centimeters, pounds, and kilograms without converting first.
  • Using stale measurements after weight, activity, or training level changes.
  • Ignoring the method assumptions behind the estimate.
Open the TDEE Calculator
Open the calculator for the answer without rewriting the formula.

Enter your values in the related calculator, then compare the output with the hand method above.

Open TDEE Calculator
FAQs
Short answers for common formula questions.
Is the TDEE formula a medical test?

No. It gives an estimate from a few inputs. Treat it as a planning or screening number, and ask a qualified clinician about symptoms, medication, pregnancy, eating disorders, or medical conditions.

Why can my TDEE result differ from a wearable or lab test?

Different methods use different assumptions. Small measurement changes, activity estimates, and rounding can move the result.

Can I use the TDEE Calculator instead?

Yes. The TDEE Calculator handles the arithmetic and helps catch unit conversion mistakes.