From BMR to TDEE
TDEE = BMR × Activity Multiplier
TDEE builds on your BMR (calculated using the Mifflin-St Jeor equation) by applying an activity multiplier that accounts for exercise and general daily movement:
- Sedentary (1.2): Little or no exercise, desk job
- Lightly active (1.375): Light exercise 1-3 days/week
- Moderately active (1.55): Moderate exercise 3-5 days/week
- Very active (1.725): Hard exercise 6-7 days/week
- Extremely active (1.9): Very hard exercise, physical job, or training twice a day
Using TDEE for Weight Goals
Eating at your TDEE maintains your current weight. A consistent calorie deficit below TDEE (commonly 10-20% below) leads to gradual weight loss, while a surplus above TDEE (commonly 10-20% above) supports weight/muscle gain.
The Most Common Mistake
Most people overestimate their activity level. If you sit at a desk most of the day and exercise a few times a week, "lightly active" or "moderately active" is usually more accurate than "very active" — overestimating leads to eating more than your body actually needs.