TDEE Calculator
Calculate your accurate Total Daily Energy Expenditure, BMR, and personalized macro targets for fat loss, maintenance, or muscle gain.
Your Daily Energy Expenditure
2,450 kcal/day
To maintain current weight, your body burns approximately 2,450 calories/day.
🔥 Resting BMR
1,650 kcal
⚡ Activity Burn
800 kcal
📅 Weekly Burn
17,150 kcal
Select Your Primary Goal
Maintenance
Maintain Weight
2,450 kcal
100% of daily TDEE
0.0 kg/wk change
Mild Deficit (-10%)
Easy Weight Loss
2,205 kcal
Gentle & highly sustainable
-0.25 kg / week
Recommended (-20%)
Standard Fat Loss
1,960 kcal
Optimal fat loss pace
-0.50 kg / week
Aggressive (-25%)
Rapid Fat Loss
1,838 kcal
Strict short-term cut
-0.75 kg / week
Surplus (+10% to +15%)
Lean Muscle Gain
2,695 kcal
Fuel muscle hypertrophy
+0.25 to +0.4 kg / week
📊 Energy Distribution Comparison
🥗 Target Macronutrient Breakdown
Customized for goal: Lose Weight (1,960 kcal)
🥩 Protein (4 kcal/g)
147g
30% • 588 kcal
🌾 Carbohydrates (4 kcal/g)
196g
40% • 784 kcal
🥑 Healthy Fats (9 kcal/g)
65g
30% • 588 kcal
🗓️ Goal Timeline & Weight Projection
Thermodynamic estimate (3,500 kcal ≈ 0.45 kg / 1 lb body fat)
Daily Calorie Delta
-490 kcal
vs maintenance
Est. Weekly Change
-0.45 kg
per 7 days
5 kg (11 lb) Milestone
~11 Weeks
estimated pace
Target Goal Date
Oct 28, 2026
in ~11 weeks
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Understanding Total Daily Energy Expenditure (TDEE)
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns over 24 hours. Knowing your TDEE provides the exact caloric reference needed for fat loss, muscle building, or athletic recomposition.
The Four Components of TDEE
- Basal Metabolic Rate (BMR) (60–70%): Energy burned at complete rest to sustain vital organ functions.
- Non-Exercise Activity Thermogenesis (NEAT) (15–20%): Movement outside structured workouts (walking, typing, chores, fidgeting).
- Thermic Effect of Food (TEF) (8–10%): Metabolic cost of digestion and nutrient absorption.
- Exercise Activity Thermogenesis (EAT) (5–15%): Calories burned during resistance training, sports, and cardio.
| Equation | Target Group | Inputs Used |
|---|---|---|
| Mifflin-St Jeor | General Adults (Gold Standard) | Weight, Height, Age, Gender |
| Revised Harris-Benedict | Athletes & Active Individuals | Weight, Height, Age, Gender |
| Katch-McArdle | Users with measured Body Fat % | Lean Body Mass (LBM) |
Frequently Asked Questions (FAQ)
BMR is resting burn; TDEE includes BMR plus activity and food digestion. TDEE is always higher than BMR.
A 15% to 20% deficit (~500 kcal/day) below your TDEE is optimal for steady, healthy fat loss without metabolic slowdown.
Recalculate your TDEE every time you lose or gain 3 to 5 kg (7 to 10 lbs) or when your workout frequency shifts.
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