Article
TDEE, total daily energy
TDEE adds activity to BMR, the energy used at rest. First the Mifflin base, then a multiplier for how much you walk and work.
The TDEE calculator does this. The bare base is on BMR.
The idea in brief
TDEE, total daily energy expenditure, is BMR (energy used at rest) multiplied by an activity factor. Desk work uses a low factor. Work on your feet and training use a higher one.
This is not a diet plan. It is an estimate of daily energy use from a standard activity table.
On this page: TDEE is total daily energy expenditure. BMR is basal metabolic rate: energy used at rest. Mifflin is the formula this card uses to estimate BMR from weight, height, age, and sex. The unit kcal means kilocalories. PAL in the questions is the same activity factor. A factor of 1.55 is a multiplier, not a percent: 1780 times 1.55.
When this helps
| Situation | What the card shows |
|---|---|
| You want a figure for a normal day with movement, not just rest. | The calculator takes resting BMR from the Mifflin formula and multiplies it by an activity factor. |
| You compare a desk day with a day that includes a lot of walking or training. | Resting BMR stays the same. You only change the activity factor and compare the two results. |
| You are looking for a number to build a diet, a deficit, or a surplus. | This card does not write a menu and does not subtract calories. It only estimates daily energy use. |
How the daily number is built
The card first computes resting BMR with the Mifflin formula, then multiplies it by an activity factor. A 30-year-old man at 80 kg and 180 cm with a factor of 1.55 gets about 2759 kcal. A 28-year-old woman at 65 kg and 165 cm with a factor of 1.375 gets about 1898 kcal. A factor of 1.2 describes a desk day. 1.55 describes ordinary work with walking. Leave the higher rungs for a week with a lot of training, not for two gym visits.
This is an estimate from an activity table, not medical advice and not a cut plan. If you want the base without a multiplier, stay on the BMR page. Protein still comes from body mass in kilograms, not from this calorie total.
A worked example
1780 kcal × 1.55
About 2759 kcal. A woman 28/65/165 at 1.375 is about 1898 kcal.
Typical numbers from the card
| Inputs | Result |
|---|---|
| A man is 30 years old, weighs 80 kg, is 180 cm tall, and the activity factor is 1.55. | The result is about 2759 kcal per day. |
| A woman is 28 years old, weighs 65 kg, is 165 cm tall, and the activity factor is 1.375. | The result is about 1898 kcal per day. |
| The resting base is 1780 kcal and the activity factor is 1.55. | The result is about 2759 kcal per day. |
Typical mistakes
| Mistake | What goes wrong | How to avoid it |
|---|---|---|
| You pick a factor of 1.9 even though you train only three times a week. | The result comes out too high, because 1.9 is meant for a very heavy week. | For desk work and three workouts, 1.55 is closer. |
| You treat TDEE as a ready-made meal plan. | The card does not plan meals and does not set a deficit or a surplus. | It is only a maintenance estimate from an activity table. |
| You use the same factors for a teenager. | The Mifflin formula and this table are meant for adults. | Children and teenagers use other tables. |
Before you take the daily number
- Resting BMR comes from the Mifflin formula on this card, or from the BMR page.
- The activity factor describes a normal week, not one gym visit.
- The result is an estimate, not medical advice.
- Protein is calculated from body mass, not from this calorie total.
Frequently asked questions
What TDEE does a man 30/80/180 have at 1.55?
About 2759 kcal. 1780 × 1.55.
What about a woman 28/65/165 at 1.375?
About 1898 kcal.
Is this a meal plan?
No. It is a maintenance sketch from a table. You set a deficit or surplus yourself, ideally with someone who examines you.
Where does BMR come from?
From the same card, via Mifflin, or from the separate BMR page.
Which activity factor if I sit at a desk and train 3 times?
1.55 is often closer than 1.9. Leave 1.9 for a very hard week, not three sessions.
Does this work for a teenager?
Mifflin and these multipliers are for adults. Children use other tables.