TDEE Calculator
Find your Total Daily Energy Expenditure and exact calorie target for your fitness goal
Your Details
Weight
kg
Height
cm
Age
yrs
Gender
Activity Level
Goal
TDEE (Maintenance)
—
BMR: —
Goal Calories—
Protein Target—
Carbs Target—
Fats Target—
Formula Used
Mifflin-St Jeor (most accurate for general population)
Male BMR = 10W + 6.25H − 5A + 5
Female BMR = 10W + 6.25H − 5A − 161
TDEE = BMR × Activity Multiplier
Male BMR = 10W + 6.25H − 5A + 5
Female BMR = 10W + 6.25H − 5A − 161
TDEE = BMR × Activity Multiplier
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (calories burned at rest) plus the energy used for all physical activity. It's the number you need to know to manage your weight effectively.
To lose weight, eat below your TDEE (calorie deficit). To gain muscle, eat above TDEE (calorie surplus). To maintain weight, match your TDEE. This calculator uses the Mifflin-St Jeor formula — the most widely validated equation for estimating BMR.
lightbulb Example Calculation
Profile: Male, 30 years, 75 kg, 175 cm, moderately active (gym 4x/week).
1BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1,755 kcal
2TDEE = 1,755 × 1.55 = 2,720 kcal/day
3Fat loss goal: 2,720 − 500 = 2,220 kcal/day
✓ Expected loss: ~0.5 kg/week at 2,220 kcal/day
Activity Level Guide
- Sedentary (×1.2): Desk job, no planned exercise, daily life only
- Lightly active (×1.375): Light walks or gym 1–3 days/week
- Moderately active (×1.55): Gym or sports 3–5 days/week
- Very active (×1.725): Intense training 6–7 days/week or physical job
- Extra active (×1.9): Twice-daily training or extremely physical job
- Most people overestimate their activity level — when in doubt, choose one level lower
Key Terms
- BMR (Basal Metabolic Rate)
- Calories your body burns just to keep you alive at complete rest — breathing, circulation, cell repair. BMR = ~60–70% of TDEE for sedentary people.
- Calorie Deficit
- Eating fewer calories than your TDEE. 500 kcal/day deficit = ~0.5 kg/week fat loss (since 1 kg fat ≈ 7,700 kcal). Deficits over 1,000 kcal/day risk muscle loss and metabolic adaptation.
- Calorie Surplus
- Eating more than TDEE to support muscle growth. A lean bulk of +200–300 kcal/day minimizes fat gain while providing enough energy for muscle synthesis.
- Protein (2.0–2.6g/kg)
- Higher protein during a deficit preserves muscle mass. During a bulk, adequate protein (1.6–2.2g/kg) supports muscle protein synthesis. Protein has the highest thermic effect of food.
quizFrequently Asked Questions
How accurate is TDEE calculation from a formula?
TDEE calculators using the Mifflin-St Jeor formula are accurate to within ±10–15% for most people. The biggest source of error is the activity multiplier — most people overestimate their activity level. A "moderately active" office worker who does 45 minutes of gym 4 times a week is often closer to "lightly active" because the remaining 23 hours of the day are sedentary. For best accuracy: use the calculated TDEE as a starting point, eat at that amount for 2 weeks while weighing yourself daily, then adjust based on actual weight change. 1 kg change = approximately 7,700 kcal over the period.
Why am I not losing weight even at the calculated deficit?
Several reasons: (1) Underestimated calorie intake — research shows people underestimate food intake by 20–50%, especially with restaurant meals and snacks. Track everything including oils and sauces. (2) Overestimated TDEE — try dropping the activity level by one category. (3) Metabolic adaptation — when in a prolonged deficit, your body reduces TDEE by 5–15% through reduced movement and lower metabolic rate. Try a 1–2 week diet break at maintenance to reset. (4) Water retention masking fat loss — especially around hormonal cycles in women or when starting strength training (muscles store glycogen + water).
How much protein should I eat daily?
For muscle preservation during fat loss: 2.0–2.6g per kg of body weight. For muscle building: 1.6–2.2g/kg. For general health maintenance: 1.2–1.6g/kg. These are significantly higher than the RDA of 0.8g/kg (which is a minimum to prevent deficiency, not an optimal performance recommendation). Protein sources available in India: chicken breast (31g/100g), eggs (13g/2 eggs), paneer (18g/100g), dal/lentils (9g/100g cooked), Greek yogurt (10g/100g), whey protein (20–25g/scoop).
Is it better to lose weight fast or slowly?
Moderate fat loss (0.5–1% of body weight per week) preserves muscle mass better than aggressive deficits. At 0.5% loss per week: a 70 kg person loses ~350g of mostly fat per week. At 1 kg/week (very aggressive): muscle loss increases, hormonal disruption increases, and adherence drops dramatically. The exception is people with high obesity where faster initial loss (under medical supervision) is sometimes appropriate. For most people: 0.25–0.5 kg/week is sustainable, preserves muscle, and leads to better long-term body composition than crash dieting.