TDEE Calculator

TDEE (Total Daily Energy Expenditure) = BMR × Activity Multiplier. BMR (Basal Metabolic Rate): calories burned at rest (just to stay alive). Activity multiplier based on lifestyle: Sedentary (desk job, little exercise): ×1.2. Lightly active (1–3 days/week): ×1.375. Moderately active (3–5 days/week): ×1.55. Very active (6–7 days/week): ×1.725. Extra active (physical job or 2× training): ×1.9. This calculator uses the Mifflin-St Jeor formula (most accurate for most people): Men: BMR = 10×kg + 6.25×cm − 5×age + 5. Women: BMR = 10×kg + 6.25×cm − 5×age − 161.

A caloric deficit leads to weight loss. General guidelines: Mild loss (0.25 kg/week): TDEE − 275 kcal. Moderate loss (0.5 kg/week): TDEE − 500 kcal (most commonly recommended). Aggressive loss (1 kg/week): TDEE − 1000 kcal. 1 kg of fat ≈ 7,700 kcal. Minimum recommended: Women: 1,200 kcal/day. Men: 1,500 kcal/day. Larger deficits cause muscle loss and metabolic slowdown. Most effective approach: 500 kcal/day deficit = ~0.5 kg/week loss over time. Track actual progress — calorie needs vary 15–20% from formulas.

BMR (Basal Metabolic Rate): the minimum calories your body needs to maintain basic functions while completely at rest (breathing, heart beating, organ function). About 60–75% of total energy expenditure. TDEE (Total Daily Energy Expenditure): all calories burned in a day — BMR + physical activity + digestion (thermic effect of food, TEF ≈ 10% of calories). Eating at TDEE = weight maintenance. Above TDEE = weight gain. Below TDEE = weight loss. Other formulas: Harris-Benedict (1919, older). Katch-McArdle (uses lean body mass, more accurate if you know body fat %). Mifflin-St Jeor (1990, current gold standard for general population).

TDEE calculators are estimates — individual variation is ±15–20%. Factors that affect accuracy: Muscle mass (more muscle = higher BMR). Genetics (some people have naturally faster metabolism). Hormones (thyroid, insulin, cortisol affect metabolism). Sleep quality (poor sleep reduces TDEE and increases appetite). Non-exercise activity thermogenesis (NEAT — fidgeting, walking around). Adaptive thermogenesis (metabolism slows with prolonged dieting). Best practice: use the calculator as a starting point, then track actual weight changes for 2–3 weeks and adjust accordingly. If not losing weight at a 500 kcal deficit, try 600–700. If losing too fast, increase.

Macronutrients: Protein: 4 kcal/gram. Carbohydrates: 4 kcal/gram. Fat: 9 kcal/gram. Alcohol: 7 kcal/gram. Common macro splits: Weight loss: 40% protein / 30% carb / 30% fat. Muscle gain: 30% protein / 50% carb / 20% fat. Endurance athlete: 20% protein / 60% carb / 20% fat. Keto: 10% carb / 70% fat / 20% protein. Protein guidelines: minimum 0.8g/kg body weight (sedentary). 1.6–2.2g/kg for muscle gain or preservation during fat loss. Higher protein (1.8–2.4g/kg) during aggressive cutting to preserve muscle. At 2,000 kcal with 30% protein: 2000 × 0.30 / 4 = 150g protein/day.