TDEE Calculator for Sedentary Lifestyles
TDEE for people with little or no structured exercise — typical office, study or remote-work days. Uses an activity factor of 1.2.
Variation of TDEE Calculator
BMR via Mifflin-St Jeor × activity factor.
How to Use
- Choose units and enter gender, age, height, weight.
- Select your activity level.
- See your maintenance calories, plus cutting and bulking targets.
Calculation Method
TDEE = BMR × activity factor.
BMR uses Mifflin-St Jeor. Activity factors: Sedentary 1.2 · Lightly active 1.375 · Moderately active 1.55 · Very active 1.725 · Extra active 1.9.
Cutting ≈ TDEE − 500 kcal/day · Bulking ≈ TDEE + 500 kcal/day.
Source: Mifflin-St Jeor BMR; standard PAL activity multipliers
Frequently Asked Questions
Only if you genuinely add daily movement (steps, walks). Otherwise, "sedentary" reflects most desk workers more honestly than "lightly active."
Combine a modest calorie deficit with adding daily steps. Even 6,000–8,000 steps/day is a meaningful upgrade.
Other Variations
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Health & Fitness Disclaimer
The health and fitness calculations provided are estimates only and should not replace professional medical advice. Consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine.
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Last updated: May 24, 2026