How to Calculate TDEE (Total Daily Energy Expenditure)
TDEE = BMR x PAL (physical activity level), which ranges from about 1.2 for a sedentary lifestyle to 1.9 for very intense daily activity. A 1500 kcal BMR becomes roughly 1800-2850 kcal/day depending on activity.
Open the interactive Everyday Lifestyle tool →Formula: TDEE = BMR x PAL
Key facts
| Formula | TDEE = BMR x PAL |
|---|---|
| Sedentary (PAL 1.2) | 1500 BMR -> 1800 kcal/day |
| Moderately active (PAL 1.55) | 1500 BMR -> 2325 kcal/day |
| Very active (PAL 1.9) | 1500 BMR -> 2850 kcal/day |
| PAL range | 1.2 - 1.9 |
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure: the calories you burn in a day including activity, found by multiplying BMR by a physical activity level (PAL).
What PAL should I use if I exercise 3-4 times a week?
A PAL of about 1.55 (moderately active) is a common starting point; adjust based on job activity and exercise intensity.
How is TDEE different from BMR?
BMR is the energy your body needs at complete rest; TDEE adds movement, exercise, and digestion on top of BMR.
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
TDEE Calculator is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
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