BMR and TDEE are the foundation of any calorie-based plan. Understanding them is the difference between guessing and actually controlling your body composition.
Activity Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little/no exercise |
| 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 |
| Extra active | 1.9 | Physical job + hard daily training |
Mifflin-St Jeor Formula
- Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
- Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
- Then TDEE = BMR × activity multiplier.
How to Use TDEE
- Calculate TDEE with the appropriate activity multiplier (start conservative).
- Track weight daily, average weekly.
- After 2-3 weeks, adjust based on actual change.
- Fat loss: 300-500 kcal below TDEE. Muscle gain: 200-300 above.
Try It Yourself
Calculate your maintenance calories with FitCalc's calorie calculator.
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