How to Calculate Your Total Energy Expenditure

December 17, 2025 •

3 min read

The average person's basal metabolic rate accounts for 60-75% of their total daily energy expenditure (TDEE), the total number of calories your body burns per day. Understanding how to calculate your total energy expenditure is the foundation for effective weight management, whether you're looking to lose, maintain, or gain weight.

Quick Summary

Total Daily Energy Expenditure (TDEE) is a critical metric for managing body weight and health goals. It combines your Basal Metabolic Rate (BMR) with calories burned from activity. This guide explains the key components and provides formulas for an accurate calculation.

Key Points

Calculate BMR first: Your TDEE calculation starts with your Basal Metabolic Rate (BMR), the calories your body burns at rest, which is the largest part of your total daily burn.
Use the Mifflin-St Jeor Formula: This is the most widely recommended formula for calculating BMR for most individuals due to its accuracy over older methods.
Factor in activity levels: Your BMR is multiplied by an activity factor (1.2 for sedentary up to 1.9 for extra active) to account for all your daily movement and exercise.
Recognize the estimate: TDEE provides a solid starting point for calorie tracking, but it is an estimate that may need fine-tuning based on your actual results.
Adjust for goals: To manage your weight, you will create a calorie deficit (for weight loss) or surplus (for weight gain) relative to your TDEE.

Understanding the Components of Your Total Energy Expenditure

Your Total Daily Energy Expenditure (TDEE) is a dynamic figure composed of several key factors: Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and Physical Activity Level (PAL).

Basal Metabolic Rate (BMR)

BMR is the largest part of TDEE, representing calories burned at rest for basic bodily functions. Age, gender, height, and weight influence it.

Thermic Effect of Food (TEF)

TEF is the energy used to digest and metabolize food, typically around 10% of daily intake and varying with food type.

Physical Activity Level (PAL)

PAL is the most variable component, including planned exercise (Exercise Activity Thermogenesis or EAT) and daily movement like walking or fidgeting (Non-Exercise Activity Thermogenesis or NEAT).

Step-by-Step Guide to Calculating Your TDEE

Calculate your TDEE by first finding your BMR and then applying an activity factor. The Mifflin-St Jeor equation is a widely used BMR method.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

Use the Mifflin-St Jeor equation with your weight (kg), height (cm), and age (years):

Men: BMR = $(10 imes ext{kg}) + (6.25 imes ext{cm}) - (5 imes ext{age}) + 5$
Women: BMR = $(10 imes ext{kg}) + (6.25 imes ext{cm}) - (5 imes ext{age}) - 161$

Step 2: Multiply Your BMR by an Activity Factor

Choose the multiplier that fits your activity level:

Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725
Extra Active: BMR × 1.9

For example, a moderately active 35-year-old woman (65 kg, 165 cm) has a BMR of approximately 1,345 calories ($ (10 imes 65) + (6.25 imes 165) - (5 imes 35) - 161 $). Her estimated TDEE is $1,345 imes 1.55 = 2,085$ calories.

Comparison of BMR Calculation Methods

Here's a comparison of BMR formulas for a hypothetical 30-year-old male (80 kg, 175 cm):


Calculation Method	Formula for Men	BMR Estimate (Example)
Mifflin-St Jeor	$(10 imes ext{kg}) + (6.25 imes ext{cm}) - (5 imes ext{age}) + 5$	$(10 imes 80) + (6.25 imes 175) - (5 imes 30) + 5 = 1774$ calories
Revised Harris-Benedict	$(13.75 imes ext{kg}) + (5 imes ext{cm}) - (6.76 imes ext{age}) + 66$	$(13.75 imes 80) + (5 imes 175) - (6.76 imes 30) + 66 = 1845$ calories
Katch-McArdle (Requires Body Fat %)	$370 + (21.6 imes ext{lean body mass in kg})$	More accurate for athletes, but requires body fat measurement.

Why Your TDEE is Not Static

TDEE is an estimate and can change due to various factors. Weight loss decreases BMR, requiring recalculation as weight changes. Hormonal shifts, like those from thyroid function, stress, or sleep, also impact metabolism. Overestimating activity levels can lead to an inflated TDEE, so being conservative with your activity factor is often recommended.

The Role of Fitness Trackers and What to Look For

Fitness trackers can estimate TDEE by combining resting energy (BMR) with active calories measured throughout the day. This can provide insight into how daily movement (NEAT) contributes to your total calorie burn. Resources like the Cleveland Clinic offer further information on health and fitness tools.

Conclusion

Calculating your TDEE is a foundational step for managing weight and health goals. By understanding BMR, TEF, and PAL, and using formulas like Mifflin-St Jeor with an appropriate activity factor, you get a starting point for calorie planning. Remember that TDEE is an estimate; consistent tracking and adjustments based on your progress are key to success.

How to Calculate My Total Energy Expenditure (TDEE)

Step 1: Calculate your BMR using the Mifflin-St Jeor formula for your gender with your weight, height, and age.

Step 2: Select an activity factor (1.2 to 1.9) that best matches your weekly physical activity level and multiply your BMR by this factor.

Step 3: The result is your estimated TDEE.

Step 4: Adjust your calorie intake relative to your TDEE based on your goal (loss, maintenance, or gain).

Step 5: Recalculate TDEE when your weight or activity level changes significantly.

Step 6: Monitor your progress and adjust calorie targets as needed.

Step 7: For personalized guidance, especially with health conditions, consult a healthcare professional or dietitian.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, while TDEE (Total Daily Energy Expenditure) is the total number of calories you burn throughout the day, including BMR, physical activity, and the thermic effect of food.

For most of the general population, the Mifflin-St Jeor equation is considered the most accurate formula for estimating BMR before applying an activity multiplier. For very lean individuals, the Katch-McArdle formula, which accounts for lean body mass, may be more precise.

Fitness trackers combine your estimated Resting Energy Expenditure (based on your body metrics) with the active calories burned throughout the day, which are measured using motion sensors. You can manually sum these figures to get your device's estimated TDEE.

No, you should never consistently eat below your BMR. Your BMR represents the minimum energy your body needs to function properly. A calorie deficit for weight loss should be set below your TDEE, but above your BMR.

You should recalculate your TDEE whenever you experience a significant change in your body weight or a sustained change in your activity level. A good rule of thumb is to recalculate after every 10-15 pounds of weight lost or gained.

Yes, muscle tissue is more metabolically active than fat tissue. This means individuals with a higher percentage of muscle mass will generally have a higher BMR and, consequently, a higher TDEE.

Yes, hormones can play a significant role. For example, thyroid hormones regulate metabolism, and fluctuations can alter your energy expenditure. Chronic stress, which affects cortisol levels, can also impact your overall calorie burn.