What is the TDEE formula for weight loss?

• About
• Latest Posts

Editorial Team

Latest posts by Editorial Team (see all)

• Schofield Equation - October 31, 2023
• Physical Activity Level (PAL) - October 31, 2023
• BMR vs TDEE - October 30, 2023

• TDEE Formula for Weight Loss
• How to Calculate TDEE for Weight Loss
• Example

The TDEE formula for weight loss is calculated from your Basal Metabolic Rate (BMR) or Resting Energy, multiplied by the Physical Activity Level (PAL) multiplier, and then subtracted by either 500 or 1000 calories.

The PAL number or multiplier is based on your activity level. The PAL value has been designed to include all energy other than resting energy and Diet-Induced Thermogenesis., DIT (the energy it takes to process food)

• Sedentary (little to no exercise): PAL = 1.2
• Lightly active (light exercise/sports 1-3 days a week): PAL = 1.375
• Moderately active (moderate exercise/sports 3-5 days a week): PAL = 1.55
• Very active (hard exercise/sports 6-7 days a week): PAL = 1.725
• Extra active (very hard exercise & physical job or training twice a day): PAL = 1.9

How to Calculate TDEE for Weight Loss

There are multiple formulas to calculate BMR. You can also try an online TDEE calculator. Most formulas working out TDEE are in metric measurements so you’ll have to convert your height and weight into metric measurements if calculating TDEE manually.

Below is the Mifflin-St Jeor Equation incorporating the PAL multiplier and the deficit for weight loss:

TDEE formula for men @ 500 calorie deficit:
TDEE = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5 x PAL – 500

TDEE formula for men @ 1000 calorie deficit:
TDEE = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5 x PAL – 1000

TDEE formula for women @ 500 calorie deficit:
TDEE = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161 x PAL – 500

TDEE formula for women @ 1000 calorie deficit:
TDEE = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161 x PAL – 1000

Example:

This example uses the Mifflin-St Jeor Equation for a male who is 5’11” (180.34 cm) tall and weighs 200 pounds (90.72 kg). Physical activity is moderately active (exercises 3-5 days a week).

1. Convert height and weight to Metric:
   5’11” is approximately 180.34 cm (5 feet x 30.48 + 11 inches x 2.54)
   200 pounds is approximately 90.72 kg (200 pounds ÷ 2.205)
   
2. Calculate BMR using the Mifflin-St Jeor Equation for men:
   BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
   BMR = (10 × 90.72) + (6.25 × 180.34) − (5 × 30) + 5
   BMR = 907.2 + 1127.125 − 150 + 5
   BMR = 1889.325
   
3. Multiply by physical activity level:
   TDEE = 1889.325 × 1.55
   TDEE = 2928.454
   
4. Subtract Calories to Make a Deficit:
   TDEE for Weight Loss: 2928.454 – 500 = 2428.454
   TDEE for Weight Loss: 2928.454 – 1000 = 1928.454

Example:

For a 30-year-old man, who is 5’11” and weighs 200 pounds, and exercises 3-5 times a week:

• To maintain his current weight, he would need roughly 2928 calories daily.
• For a 1-pound weekly weight loss, his intake should be 2428.454 calories.
• For a 2-pound weekly reduction, it drops to 1928.454 calories.