How should I choose my activity level?
Be conservative. Unless you have a physically demanding job or train twice a day, Moderate (1.55) or Light (1.375) provides the most reliable starting point.
TDEE Calculator
Total Daily Energy Expenditure (TDEE) quantifies the total number of calories you burn each day across resting metabolic rate, physical exercise, non-exercise activity thermogenesis (NEAT), and the thermic effect of food (TEF).
Scientific Formula & Exercise Physiology Standards
Equation: BMR × Physical Activity Factor (PAL) | Peer-Reviewed Source: FAO/WHO/UNU Human Energy Requirements Expert Consultation
TDEE = BMR × Activity Multiplier (1.20 to 1.90)
Multiplies clinical baseline BMR by validated physical activity levels: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), or Athlete (1.9).
Step-by-Step Worked Example: TDEE Activity Calculation
- Identify activity factor: 1.55
- Multiply BMR by factor: 1780 × 1.55 = 2759 kcal
Calculation Result: Maintenance TDEE = 2,759 kcal/day
Clinical Nuances, Limitations & Best Practices
- Self-reported activity categories can lead to slight overestimation or underestimation.
- Metabolic adaptation can decrease actual energy expenditure during prolonged deficits.
Frequently Asked Questions (TDEE Calculator)
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