# TDEE Calculator

Calculate your Total Daily Energy Expenditure — the estimated energy you use each day based on your body composition and activity level.

Total Daily Energy Expenditure, or TDEE, estimates the energy your body uses across a typical day. It combines a resting-energy estimate with your work activity and weekly exercise.

 TDEE is useful when planning fat loss, maintenance or weight gain because it provides a starting estimate of the energy required to maintain your current body weight.

## How is TDEE different from BMR?

 [BMR](https://coachplum.com/bmr/calculator) estimates energy expenditure at rest. TDEE applies activity to that resting estimate to represent a more complete day including work, movement and exercise.

## How Coach Plum estimates activity

 Coach Plum separates activity into two inputs: how active your job is and how many hours of exercise you do each week. There are five work-activity levels and five weekly exercise bands. Their factors are combined with the resting estimate to calculate TDEE.

## What formulas are used?

 Without body-fat data Coach Plum uses the Mifflin-St Jeor equation:

 **Male:** (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
**Female:** (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

 When body-fat percentage is supplied, Coach Plum uses estimated lean mass:

 **370 + (21.6 × estimated lean mass in kg)**

 The resulting resting estimate is multiplied by the selected activity factor. These equations are estimates rather than direct measurements, so real energy expenditure can differ between people and over time.

## Energy targets

 On the results page you can adjust your target from 20% below maintenance to 20% above maintenance in 1% steps. Fixed presets at −20%, −10%, 0%, +10% and +20% are also available.

 Coach Plum shows the full calculation you select. If the selected target enters NICE low-energy or very-low-energy ranges, or BMI is below 18.5, a Health Guidance notice appears alongside the result.

## Why recalculate TDEE?

 TDEE changes as body weight, body composition and activity change. Recalculating periodically gives you a more current starting point rather than treating one estimate as permanent.

## What else is included?

 The same calculation produces BMR, RMR, BMI, an energy breakdown, personalised macros, selectable macro ratios and body-composition metrics when body-fat percentage is provided.

[HTML page](https://coachplum.com/tdee/calculator)