How to Calculate Your TDEE: The Math Behind Your Diet
Jinesh Dabhi
(@mr__j__d_)Jinesh trains and competes as a 200m sprinter and physique athlete, with results at university and All-India Inter-University level competitions. He writes WorkoutWala's gym, sprint, and diet content from hands-on training experience — using AI research tools to move faster, with every claim checked against peer-reviewed sports science before it's published.
Total Daily Energy Expenditure (TDEE) is the total calories your body burns in 24 hours—and it's the single most important number for any diet. Get this number wrong, and your diet is doomed before it starts.
Step 1: Calculate Your BMR
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest. The most accurate formula for most people is the Mifflin-St Jeor equation:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Example: A 75kg, 180cm, 25-year-old male would have a BMR of (10 × 75) + (6.25 × 180) - (5 × 25) + 5 = 1,730 calories. This is what his body burns lying in bed all day. Find your own BMR with our diet planner.
Step 2: Apply the Activity Multiplier
BMR is just the baseline. Your actual calorie needs depend on how much you move. Multiply your BMR by an activity factor:
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job) | 1.2 |
| Lightly active (1-3 days/week) | 1.375 |
| Moderately active (3-5 days/week) | 1.55 |
| Very active (6-7 days/week) | 1.725 |
| Athlete (twice daily) | 1.9 |
Our example: 1,730 × 1.725 = 2,984 calories per day. This is his maintenance TDEE—the number needed to maintain current weight.
Step 3: Adjust for Your Goal
Once you have your TDEE, adjust based on your goal:
- Fat loss: Subtract 300-500 calories (aim for 0.5-1 lb/week loss)
- Muscle gain: Add 200-400 calories (aim for 0.25-0.5 lb/week gain)
- Lean cutting: Subtract 150-250 calories (slower but preserves more muscle)
Once you have your calorie target, generate a complete meal plan with the right macros for your goal.
Key Takeaways
- Mifflin-St Jeor is the most accurate BMR formula for most people.
- Your activity multiplier matters as much as your BMR—be honest about your activity level.
- A 300-500 calorie deficit produces sustainable fat loss without muscle loss.
- Recalculate every 4-6 weeks as your body composition changes.
WorkoutWala calculates your TDEE and macros automatically based on your sport and goals.
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