Calculated using standard mathematical and industry formulas.
Total Daily Energy Expenditure (TDEE) calculates total calories burned per day by multiplying Basal Metabolic Rate (BMR) by an activity factor (1.2 to 1.9). Consuming your TDEE maintains body weight; establishing a 500-calorie daily deficit results in losing approximately one pound per week.
How to use this calculator?
Select your unit system (metric or imperial), biological sex, age, height, and weight.
Choose your overall daily activity level based on your lifestyle and workout frequency.
Select your preferred BMR calculation formula (Mifflin-St Jeor or Harris-Benedict).
Read your Maintenance TDEE, BMR, and recommended daily calorie targets for fat loss or muscle gain.
TDEE consists of 4 components: BMR (~60-70%), NEAT (~15%), TEF (~10%), and EAT/exercise (~5-10%).
Mifflin-St Jeor is considered the most accurate BMR formula for non-obese adults without body fat percentage measurements.
Non-Exercise Activity Thermogenesis (NEAT) — such as walking, standing, and fidgeting — can vary TDEE by up to 800 kcal/day between individuals.
A deficit of 500 kcal/day from TDEE yields approximately 0.5 kg (1 lb) of fat loss per week.
Recalculate your TDEE every 3–5 kg of body weight change to account for metabolic adaptation.
How to interpret your results?
Maintenance Calories and Target Adjustments
Consuming your TDEE maintains current weight. A 500-calorie daily deficit produces approximately 1 pound of fat loss per week; a 300-calorie surplus supports lean muscle growth.
Expert advice & guidance
💡 Practical tip: Tracking macronutrient distribution (adequate protein intake) alongside calories ensures weight loss originates from stored body fat rather than lean muscle tissue.
Frequently asked questions
What is a Macro Calculator and how does it split protein, carbs, and fat?
A Macro Calculator divides your total daily TDEE calories into protein (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g) based on your weight loss or muscle building goals.
How to calculate calorie deficit for weight loss?
Subtract 500 calories from your daily TDEE to achieve a sustainable weight loss of approximately 1 pound (0.45 kg) of body fat per week.
What PAL activity factors are used to multiply BMR for TDEE?
PAL factors: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), and Extra active (1.9).
How often should I adjust my TDEE during weight loss?
Recalculate TDEE every 5 to 10 pounds (2–4 kg) of body weight change, as a lighter body requires fewer baseline calories.
Related calculators
Calorie Calculator: Daily Maintenance & Loss — Calculate daily calories for weight loss, maintenance, or muscle gain. Uses Mifflin-St Jeor and Harris-Benedict formulas to set safe, healthy calorie targets.
Macro Calculator: Protein, Carbs & Fats — Calculate your daily macronutrients in grams (protein, carbs, fats) for cutting, muscle gain, or maintenance. Customized nutrition based on TDEE and calorie goals.
BMI Calculator: Body Mass Index for Adults — Calculate your Body Mass Index (BMI) using metric or imperial units. Compare your score with official WHO weight categories from underweight to obese.