What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for all activities. It combines your Basal Metabolic Rate (BMR) with your activity level.
TDEE = BMR × Activity Multiplier
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to maintain basic functions like breathing, circulation, and cell production. It accounts for 60–75% of your total calorie burn.
Mifflin-St Jeor Formula (most accurate)
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Example for a 25-year-old male, 75kg, 175cm: BMR = (10 × 75) + (6.25 × 175) − (5 × 25) + 5 = 750 + 1093.75 − 125 + 5 = 1,723.75 calories
Activity multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little to 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 | Hard exercise daily + physical job |
For the example above at moderately active: TDEE = 1,723.75 × 1.55 = 2,672 calories
Calorie targets for different goals
Weight loss
A calorie deficit of 500 calories/day creates approximately 0.5kg (1 lb) weight loss per week.
- Mild loss (0.25 kg/week): TDEE − 250
- Moderate loss (0.5 kg/week): TDEE − 500
- Fast loss (1 kg/week): TDEE − 1,000 (not recommended without medical supervision)
Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.
Muscle gain
A calorie surplus of 250–500 calories above TDEE supports muscle growth when combined with resistance training.
Macronutrient breakdown
Calories come from three macronutrients:
- Carbohydrates: 4 calories per gram (recommended: 45–65% of calories)
- Protein: 4 calories per gram (recommended: 10–35% of calories)
- Fat: 9 calories per gram (recommended: 20–35% of calories)
For a 2,672 calorie diet with 40/30/30 split:
- Carbs: 267g (40% = 1,069 cal)
- Protein: 200g (30% = 801 cal)
- Fat: 89g (30% = 801 cal)
Calorie counts of common Vietnamese foods
| Food | Serving | Calories |
|---|---|---|
| Phở bò (beef pho) | 1 bowl | 350–450 |
| Cơm tấm (broken rice) | 1 plate | 500–700 |
| Bánh mì | 1 sandwich | 300–400 |
| Bún bò Huế | 1 bowl | 400–500 |
| Gỏi cuốn (fresh roll) | 2 rolls | 150–200 |
| Trà sữa (bubble tea) | 500ml | 300–500 |
How to calculate daily calories free
- Go to Calorie Calculator
- Enter age, sex, weight, height, and activity level
- See TDEE, BMR, and goal-based calorie targets
- View recommended macronutrient breakdown
Disclaimer: These are estimates. Individual metabolism varies significantly. Consult a registered dietitian for personalized nutrition advice.