How to Use the TDEE & Calorie Calculator
The TDEE (Total Daily Energy Expenditure) and Calorie Calculator determines your total daily calorie needs based on your basal metabolic rate (BMR) and activity level, then calculates optimal macro targets (protein, carbohydrates, and fat) for your specific goal — whether that's losing fat, maintaining weight, or building muscle.
Enter your age, sex, height, weight, and activity level. The tool calculates your BMR using the Mifflin-St Jeor equation (the most accurate for most people), multiplies by your activity factor to get TDEE, then adjusts calories for your goal and distributes them across macros.
An important nuance is that TDEE is an estimate — everyone's metabolism varies due to genetics, muscle mass, hormones, and adaptive thermogenesis (the body's tendency to slow metabolism during prolonged deficits). Treat your TDEE as a starting point, track your actual weight change over 2–3 weeks, and adjust calories accordingly.
📊 Worked Example
30-year-old female, 65kg, 168cm, moderately active (3-4x/week exercise), fat loss goal:
- BMR: 1,441 kcal/day
- TDEE (maintenance): 2,233 kcal/day
- Fat loss target (500 kcal deficit): 1,733 kcal/day
- Macros: Protein 130g · Carbs 175g · Fat 58g
Common Use Cases
- ✅ Calculating daily calorie target for fat loss, maintenance, or muscle gain
- ✅ Finding optimal protein, carb, and fat targets for your goal
- ✅ Understanding why you're not losing weight (TDEE may be lower than estimated)
- ✅ Adjusting nutrition targets as weight changes over a diet
- ✅ Comparing different activity levels and their impact on daily calories
- ✅ Setting up a nutrition tracking app like MyFitnessPal with accurate targets
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for exercise and daily movement. TDEE is what you actually burn each day.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation is considered most accurate for most people. The Harris-Benedict equation (older, commonly used) tends to overestimate BMR by 5–15%. The Katch-McArdle formula is most accurate if you know your lean body mass, as it accounts for muscle mass directly.
How much of a calorie deficit should I aim for?
A deficit of 300–500 kcal/day produces about 0.3–0.5 kg of fat loss per week — considered a sustainable rate. A 500 kcal deficit (3,500 kcal/week) corresponds to roughly 1 lb (0.45 kg)/week. Deficits larger than 750–1,000 kcal/day increase muscle loss risk and are harder to sustain.
How much protein do I need per day?
For muscle maintenance during a deficit: 1.6–2.2g per kg of body weight. For muscle building: 1.8–2.2g/kg. For sedentary individuals: 0.8g/kg is the minimum (though higher is generally beneficial). A 70kg person wanting to maintain muscle should eat 112–154g of protein per day.
Why am I not losing weight even at a calorie deficit?
Possible reasons: underestimating calories (food diary accuracy is typically 20–30% off), overestimating exercise burn, TDEE decreases as you lose weight (recalculate monthly), water retention from high sodium, stress, or poor sleep, hormonal factors, or adaptive thermogenesis reducing your actual TDEE below the estimate.