TDEE Explained: How Many Calories You Actually Burn in a Day

TDEE = BMR × activity multiplier. That's the equation you need to size every weight-loss or muscle-gain plan.

The activity multipliers

Worked example

A 30-year-old man, 75 kg, 175 cm, with a desk job who lifts weights 3 days/week:

1. BMR = 1,699 kcal/day (from Mifflin-St Jeor)
2. Activity = "moderately active" → 1.55
3. TDEE = 1,699 × 1.55 = 2,634 kcal/day

Why most people overestimate their activity

If you sit at a desk all day and lift weights 4 times a week for an hour, you're not "very active." A real "very active" lifestyle means construction work, manual labor, professional sports — energy expenditure that runs all day.

When in doubt, drop one tier. Most office workers who train hard are "moderately active" (1.55), not "very active" (1.725).

How to validate your TDEE

Track your weight daily for 14 days. If you eat at your calculated TDEE and your weight is stable, your number is right. If you're losing weight on TDEE, your real number is higher. If you're gaining, lower.

Setting your weight-loss target

• Mild cut (0.5 kg/week): TDEE − 500 kcal
• Moderate cut (0.75 kg/week): TDEE − 750 kcal
• Aggressive cut (1 kg/week): TDEE − 1,000 kcal — only if you have significant weight to lose

Never go below 1,200 kcal/day for women or 1,500 for men without medical supervision.

Frequently asked