TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including your basal metabolic rate (BMR) multiplied by your activity level.

How big should a calorie deficit be for weight loss?

A deficit of 500 calories/day leads to roughly 0.5 kg (1 lb) of fat loss per week. A 1,000 calorie deficit targets ~1 kg/week. Never go below 1,200 kcal/day without medical supervision.

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation calculates BMR: Men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. Women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. Multiply BMR by your activity factor to get TDEE.

Home Health & Fitness TDEE Calculator

TDEE & Calorie Deficit Calculator

Calculate your maintenance calories, target intake, and daily macros.

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Age

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Activity Level

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Fill in your details and click Calculate.

How to Calculate TDEE — Formula Explained

Step 1 — Calculate BMR using the Mifflin-St Jeor equation:
BMR (men) = (10 × kg) + (6.25 × cm) − (5 × age) + 5
BMR (women) = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Step 2 — Multiply by Activity Factor to get TDEE:
Sedentary × 1.2 | Light × 1.375 | Moderate × 1.55 | Very Active × 1.725 | Extreme × 1.9

Step 3 — Set Goal Calories: Subtract 500 kcal for gradual fat loss (~0.5 kg/week). Add 500 kcal for muscle gain.

Step-by-Step Example

Male, 30 years, 80 kg, 178 cm, Moderately Active, goal: Lose Weight

BMR = (10 × 80) + (6.25 × 178) − (5 × 30) + 5 = 800 + 1112.5 − 150 + 5 = 1,767.5 kcal

TDEE = 1,767.5 × 1.55 = 2,739 kcal

Target = 2,739 − 500 = 2,239 kcal/day

Protein = 80 kg × 2.2 = 176g | Fat = 25% = 62g | Carbs = remaining = ~218g

Frequently Asked Questions

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories you burn each day, factoring in your basal metabolic rate (BMR) and your physical activity level.

How big should a calorie deficit be?

A deficit of 500 kcal/day leads to ~0.5 kg (1 lb) of fat loss per week. A 1,000 kcal deficit targets ~1 kg/week. Avoid going below 1,200 kcal/day without medical supervision.

Should I eat back my exercise calories?

Your TDEE already accounts for activity. If you selected the correct activity level, you do not need to add extra calories on gym days.

How often should I recalculate my TDEE?

Recalculate every 4–6 weeks or whenever your weight changes by more than 3–5 kg, as BMR and TDEE change with body composition.

Last reviewed: October 2024 Sources: Mifflin-St Jeor (Am J Clin Nutr, 1990)· Dietary Guidelines for Americans 2020–2025 TDEE estimates are based on population averages and may not reflect individual metabolic variation.

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