The TDEE Blog
Read when the numbers stop making sense.
Most people know their calories. Few understand why they're not moving. These articles close that gap by covering metabolism, nutrition, and training without the noise.
Extra Active Multiplier (1.9) | TDEE for Physical Jobs and Daily Hard Training
The extra active multiplier is 1.9. Learn who qualifies, how it's used in TDEE calculations, and how it differs from the very active level.
Very Active Multiplier (1.725) | TDEE for Hard Training 6–7 Days a Week
The very active multiplier is 1.725. Learn who qualifies, how it's applied in TDEE calculations, and how it differs from moderately active and extra active levels.
Moderately Active Multiplier (1.55) | TDEE for Regular Exercise 3–5 Days a Week
The moderately active multiplier is 1.55. Find out who qualifies, how it's applied in TDEE calculations, and how it compares to lightly active and very active levels.
Lightly Active Multiplier (1.375) | TDEE for Light Exercise and Low-Activity Lifestyles
The lightly active multiplier is 1.375. Learn who it applies to, how it differs from sedentary, and how it changes your daily calorie needs in any TDEE formula.
Sedentary Activity Multiplier | What 1.2 Means for Your TDEE?
The sedentary activity multiplier is 1.2. Learn how it works in TDEE formulas, who qualifies as sedentary, and how it changes your daily calorie target.
TDEE Activity Multipliers | What Each Level Means and How to Choose Correctly?
TDEE activity multipliers convert BMR into total daily calorie burn. Learn what sedentary, lightly active, moderately active, very active, and extra active actually mean, with step counts, job types, and calorie error tables.
Katch-McArdle Equation | Formula, Lean Body Mass Calculation, and TDEE Application
The Katch-McArdle equation calculates BMR from lean body mass, not total weight. Learn the formula, how to find lean body mass, worked examples by body fat percentage, and when it outperforms Mifflin-St Jeor.
Harris-Benedict Equation | Original Formula, 1984 Revision, and How It Calculates TDEE
The Harris-Benedict equation estimates BMR using weight, height, age, and sex. Learn both the original and revised formulas, worked examples, TDEE outputs at all activity levels, and how it compares to Mifflin-St Jeor.
Mifflin-St Jeor Equation | Formula, Worked Examples, and TDEE Application
The Mifflin-St Jeor equation calculates BMR using weight, height, age, and sex. Learn the formula, step-by-step worked examples, TDEE outputs by activity level, and when to use a different equation.
TDEE Formulas | Which Equation to Use and How Each One Works?
Track your daily calorie needs with the TDEE formulas (BMR multiplied by activity factor). Learn how they work, what factors affect them, and how to use them for weight loss or muscle gain.