TDEE Calculator
Find your Total Daily Energy Expenditure and exact calorie targets for weight loss, maintenance, or muscle gain.
Biological Sex
BMR
—
kcal / day at rest
TDEE
—
kcal / day with activity
Your Goal
Daily Calorie Target
—
—
—
Macro Breakdown
Protein
—
g / day
Carbs
—
g / day
Fat
—
g / day
Macro split: 30% protein · 40% carbs · 30% fat (standard balanced diet)
Calorie Targets by Goal
Based on your TDEE — — kcal/day
| Goal | Calories |
|---|
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including BMR plus all physical activity. Eating below your TDEE creates a deficit for weight loss; eating above it creates a surplus for muscle gain.
What is a safe calorie deficit for weight loss?
A safe deficit is 300–500 kcal/day below TDEE — roughly 0.3–0.5 kg per week. Deficits above 1,000 kcal/day risk muscle loss, fatigue, and nutrient deficiencies. Slow, consistent progress is more sustainable and protects lean muscle mass.
What is BMR and how is it calculated?
BMR (Basal Metabolic Rate) is calories burned at complete rest. This calculator uses the
Mifflin-St Jeor equation — the most validated formula for adults:
Men: (10 × kg) + (6.25 × cm) – (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) – (5 × age) – 161
How many calories to lose 1 kg per week?
Losing 1 kg/week requires a deficit of ~7,700 kcal/week, or about 1,100 kcal/day. For most people this is too aggressive. A deficit of 500–750 kcal/day (0.5–0.7 kg/week) is more realistic and sustainable without sacrificing muscle.
How accurate is this calculator?
The Mifflin-St Jeor equation has a margin of error of about ±10% for most adults. Individual results vary based on muscle mass, hormones, and genetics. Treat the result as a starting point, track your weight for 2–4 weeks, then adjust calories up or down by 100–200 kcal based on actual results.