Educational tool — not a diagnosis. VivMetric calculators estimate body and fitness metrics using CDC, WHO, and NIH reference formulas. They do not provide medical advice, diagnosis, or treatment.
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TDEE Calculator — US Units (lb/in)
Estimate your Total Daily Energy Expenditure by multiplying Mifflin-St Jeor BMR by five standard activity factors. Defaults to US imperial units — pounds and inches.
| Activity Level | Factor | Description | TDEE (kcal/day) |
|---|---|---|---|
| Sedentary | × 1.200 | Little or no deliberate exercise | 1,979 |
| Lightly Active | × 1.375 | Light exercise 1–3 days/week | 2,267 |
| Moderately Active | × 1.550 | Moderate exercise 3–5 days/week | 2,556 |
| Very Active | × 1.725 | Hard exercise 6–7 days/week | 2,845 |
| Extremely Active | × 1.900 | Daily hard training + physical job | 3,133 |
How TDEE Is Calculated
Total Daily Energy Expenditure is the total number of kilocalories your body uses in 24 hours. The factorial method used here computes TDEE in two steps:
Step 1 — BMR: Basal Metabolic Rate is estimated with the Mifflin-St Jeor equation (1990). For males: BMR = 10×kg + 6.25×cm − 5×age + 5. For females: BMR = 10×kg + 6.25×cm − 5×age − 161.
Step 2 — Apply the activity factor: TDEE = BMR × factor. The five multipliers (1.2, 1.375, 1.55, 1.725, 1.9) absorb the thermic effect of food and activity-related energy expenditure into a single composite term.
Formula and Activity Levels
TDEE = BMR × PAL
The five standard PAL factors below are a convenient tabulation of a continuous physical activity level scale. Most people's true long-run PAL falls between two anchor values rather than exactly at one. The definitions are the standard gloss used in nutrition references:
| Level | Factor | Typical Weekly Exercise |
|---|---|---|
| Sedentary | 1.200 | 0 days structured exercise |
| Lightly Active | 1.375 | 1–3 days per week |
| Moderately Active | 1.550 | 3–5 days per week |
| Very Active | 1.725 | 6–7 days per week |
| Extremely Active | 1.900 | Daily hard training + physical occupation |
Interpreting Your TDEE
Your TDEE is the estimated number of kilocalories required to maintain your current body weight at your habitual activity level. To lose weight, create a moderate calorie deficit below your TDEE (a 300–500 kcal/day deficit is a common starting point for gradual, sustainable loss). To gain weight, consume above your TDEE. For reference, the US Institute of Medicine's 2002/2005 Dietary Reference Intakes for Energy report provides population-level TDEE estimates derived from doubly labeled water studies. Individual TDEE measured via doubly labeled water typically differs from factorial estimates by ±10–15%. Always consult a qualified healthcare provider or registered dietitian before starting a calorie-modified plan.
For a complete picture, pair your TDEE with your BMI and body fat percentage. BMI tells you where you sit on the population weight scale, body fat % tells you how much of that weight is adipose tissue, and TDEE tells you how many calories you actually burn. When you are ready to act on the number, our Calorie Deficit Calculator turns your TDEE into a structured weight-loss plan with a timeline.