TDEE Calculator

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day. It's made up of: BMR (Basal Metabolic Rate): calories burned at complete rest just keeping you alive (breathing, circulation, organ function). Typically 60-70% of TDEE. TEF (Thermic Effect of Food): calories burned digesting food. About 10% of TDEE. Protein has highest TEF. NEAT (Non-Exercise Activity Thermogenesis): fidgeting, walking, daily movement. Highly variable — NEAT can range from 15% to 50% of TDEE between individuals, which is part of why two people of similar size and activity level can have noticeably different total energy needs.

What do I need to know about Calculating BMR?

The Mifflin-St Jeor equation is the most accurate for most people: men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5. women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161. Example (35yo man, 75kg, 178cm): BMR = 750 + 1112.5 - 175 + 5 = 1,692 kcal/day. This is what he'd burn lying in bed all day. Other equations: Harris-Benedict (older, slightly less accurate). Katch-McArdle (uses body fat % — more accurate if you know your body fat). For most people without a body fat percentage measurement, the Mifflin-St Jeor equation remains the most accurate and widely recommended standard formula to use instead.

What should I know about Activity Multipliers?

TDEE = BMR × activity multiplier. The multipliers: sedentary (×1.2): desk job, minimal movement, no exercise. Lightly active (×1.375): light exercise 1-3 days/week, or active job with little formal exercise. Moderately active (×1.55): moderate exercise 3-5 days/week. Very active (×1.725): hard exercise 6-7 days/week. Extremely active (×1.9): physical job plus daily training, or twice-daily training. Choosing accurately: most people OVERESTIMATE their activity level. If unsure, pick the lower option — overestimating activity level is one of the most common reasons people fail to lose weight despite believing they're in a calorie deficit.

What should I know about Setting Calorie Targets?

Once you know TDEE, set your target based on goals: weight loss: eat below TDEE. A deficit of 500 kcal/day ≈ 0.5kg/week loss (1 kg fat ≈ 7,700 kcal). 250 kcal deficit ≈ 0.25kg/week (gentler, more sustainable). Don't go too aggressive — very large deficits cause muscle loss, metabolic slowdown, and rebound. Weight gain (muscle): eat above TDEE. A surplus of 250-500 kcal/day supports lean gains. Larger surpluses add more fat than muscle. Combine with resistance training and adequate protein. Maintaining consistency with the plan matters more than getting the exact calorie number perfectly right from the outset — adjust based on real-world results over a few weeks.