Worked examples, in Fat Loss
TDEE Examples
TDEE is the total number of calories your body burns in a 24-hour period, encompassing your Basal Metabolic Rate (BMR), the thermic effect of food (TEF), and energy expended through physical activity (NEAT and EAT). Calculating your TDEE is a critical first step in tailoring a nutrition plan for effective fat loss, allowing you to establish a precise caloric deficit without guesswork.
4 examples. Published Mar 12, 2026. Updated Mar 27, 2026. By AI Fit Hub.
Worked examples
See the inputs and outcome together
Each scenario keeps the starting point, the outcome, and the actual lesson in one place so the page reads like a decision notebook, not a data dump.
- 1
Baseline, moderate activity
A 30-year-old man, 80 kg and 178 cm, training moderately three to five days a week.
BMR is 1,768 calories and TDEE lands at 2,740 with the moderate multiplier.
Sex
Male
Age
30
Weight Kg
80
Height Cm
178
Activity Level
Moderate
TDEE is BMR multiplied by an activity factor, so the multiplier you pick decides nearly a thousand calories. The tool cross-checks several formulas, but the activity choice is where most personal error creeps in.
- 2
Same man, sedentary
Identical stats, but a desk-bound lifestyle with little exercise.
BMR is unchanged at 1,768, but TDEE drops to 2,121 calories.
Sex
Male
Age
30
Weight Kg
80
Height Cm
178
Activity Level
Sedentary
The same body burns over 600 fewer calories a day when sedentary. People who overstate activity then eat to a moderate TDEE are the classic case of a stalled diet, so be honest about a desk job.
- 3
Same man, athlete
The same stats with twice-daily training or a physical job plus training.
TDEE climbs to 3,358 calories on the athlete multiplier.
Sex
Male
Age
30
Weight Kg
80
Height Cm
178
Activity Level
Athlete
The full range from sedentary to athlete spans more than 1,200 calories for one body. The athlete factor is genuinely rare, so reserve it for true high-volume training, not an ambitious gym schedule.
- 4
Female reference
A 35-year-old woman, 65 kg and 165 cm, moderately active.
BMR is 1,345 calories with a TDEE of 2,085.
Sex
Female
Age
35
Weight Kg
65
Height Cm
165
Activity Level
Moderate
Lower body size and the female BMR constant give a smaller maintenance figure than the male baseline at the same activity. This is the number to anchor a deficit or surplus to, not a generic chart value.
Patterns
Run the numbers next
- Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
- Cardio Walking Calorie Calculator
Estimate calories burned from walking using speed, duration, body weight, and incline.
Sources
- A new predictive equation for resting energy expenditure in healthy individuals , American Journal of Clinical Nutrition (1990) — Mifflin et al.
- Non-exercise activity thermogenesis (NEAT) , Best Practice & Research Clinical Endocrinology & Metabolism (2002) — Levine JA
Keep the topic connected
- Formula TDEE Formula
TDEE = BMR × activity factor. Factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 athlete. Drives fat-loss deficit and lean-gain surplus math.
- Learn What Is TDEE? Total Daily Energy Expenditure Explained
TDEE is the total calories your body burns in 24 hours — BMR + activity + digestion. Learn its 4 components, how to calculate it, and why it's.