TDEE Formula Explained, With Examples
Every tdee result comes from one formula. Once you understand what goes into it, you can sanity-check any figure you are given, whether by an employer, a bank, a teacher or another website.
The formula
TDEE = BMR × activity factor.
What each input means
- Sex: choose from Male, Female.
- Weight (kg): the value you enter in the calculator.
- Height (cm): the value you enter in the calculator.
- Age: the value you enter in the calculator.
- Activity level: choose from Sedentary, Light (1–3 days/week), Moderate (3–5 days), Very active, Athlete.
Example
For example, with these inputs:
- Sex: Male
- Weight (kg): 65
- Height (cm): 168
- Age: 35
- Activity level: Light (1–3 days/week)
the calculator returns:
- Daily calories to maintain weight: 2,104 kcal
How the result changes
The table keeps the other inputs at their example values and changes weight (kg).
| Weight (kg) | Daily calories to maintain weight |
|---|---|
| Male | 2,104 kcal |
| 32.5 | 1,657 kcal |
| 48.75 | 1,880 kcal |
| 81.25 | 2,327 kcal |
| 97.5 | 2,551 kcal |
Why it matters
Health numbers are most useful when you track them consistently. A quick calculation turns everyday measurements into something you can act on, whether that is planning meals, training for a run or preparing for a clinic visit.
Any health calculator gives a general estimate. If a result worries you, or you are pregnant, managing a chronic condition or planning a big change in diet or exercise, speak to a doctor, polyclinic or dietitian.
Simple measurements such as weight, height and waist circumference are widely used to screen for health risks because they are cheap and easy to repeat. They are not diagnoses, but tracked over time they show whether lifestyle changes are working.
Research has shown that Asians tend to develop conditions such as type 2 diabetes and heart disease at lower body weights than Europeans. That is why the Health Promotion Board recommends lower BMI cut-offs for Singaporeans, with 23 marking the start of moderate risk.
Related calculations
- Calories Burned Calculator: Estimates calories burned with MET values.
- BMI Calculator (Asian Cut-offs): Singapore's Health Promotion Board uses lower BMI cut-offs for Asians because health risks rise at lower BMIs.
- BMI Calculator (WHO): Calculates BMI with the international WHO categories.
- BMR Calculator: Estimates calories your body burns at rest.
Use the TDEE Calculator to plug in your own numbers.
Run your own numbers: TDEE Calculator