🌍 WHO Guidelines 🇬🇧 NHS UK 🇺🇸 CDC 🇯🇵 Japan 10K Steps
TDEE Calculator
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level — the actual calories you burn each day. Eating at TDEE maintains weight; eating below it creates a deficit.
Quick Answer
TDEE = BMR × activity multiplier. Sedentary (desk job, no exercise): ×1.2. Lightly active (1–3 workouts/week): ×1.375. Moderately active (3–5/week): ×1.55. Very active (daily hard training): ×1.9. To lose 0.5 kg/week, eat 550 kcal below TDEE. WHO recommends 150–300 min/week of moderate activity.
Physical Activity Guidelines by Country
| Country / Authority | Aerobic Recommendation | Strength Training |
|---|---|---|
| 🌍 WHO (Global) | 150–300 min/week moderate or 75–150 min vigorous | 2+ days/week |
| 🇺🇸 US CDC / HHS | 150–300 min/week moderate aerobic | 2+ days/week (all major muscle groups) |
| 🇬🇧 UK NHS | 150 min/week moderate aerobic | 2+ days/week strengthening |
| 🇨🇦 Canada Health | 150+ min/week moderate-to-vigorous | 2+ days/week for bone/muscle |
| 🇦🇺 Australia NHMRC | 150–300 min/week moderate | 2 days/week muscle-strengthening |
| 🇩🇪 Germany / 🇫🇷 France (EU) | Follow WHO guidelines | WHO guidelines adopted |
| 🇯🇵 Japan MHLW | 60 min/day physical activity | 10,000 steps/day recommended historically |
Frequently Asked Questions
What TDEE multiplier should I use for a desk job with gym 3×/week? ▾
Use "Moderately Active" (1.55×). A desk job with gym 3 times per week is one of the most common profiles. If you work out 3–5 days per week doing moderate-intensity exercise (45–60 minutes), this multiplier is appropriate. Note that if you are very sedentary outside the gym (driving everywhere, sitting most of the day), you might consider 1.375× instead.
How many calories should I eat to lose 1 pound per week? ▾
One pound of fat ≈ 3,500 calories. To lose 1 lb/week, create a deficit of 500 calories/day below your TDEE. Most health authorities (NHS, CDC, WHO) recommend not going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision. Aim for 0.5–1% of body weight per week as maximum safe fat loss.
Why is my TDEE different from the 2,000 calorie reference on food labels? ▾
The 2,000 kcal figure on US and EU food labels is a population average reference value — not a personal recommendation. The FDA chose 2,000 kcal because it approximates the average for adult women, making labels practical. Your actual TDEE may be 1,600–3,000+ kcal depending on your body size and activity level. The Australian NIP uses 8,700 kJ (≈2,080 kcal) as its reference value.
Sources & Methodology
Total Daily Energy Expenditure multiplies BMR (Mifflin–St Jeor) by a physical activity level (PAL). PAL ranges follow the FAO/WHO/UNU human energy requirements report.
Standards and figures reviewed 2026.