Find your total daily calorie needs based on activity level
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate, physical activity, and the energy used to digest food. It is the single most important number for anyone trying to manage their weight — eat below it to lose, at it to maintain, or above it to gain.
This calculator uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor:
| Activity level | Description | Multiplier | Example TDEE (70kg, 175cm, 30yr male) |
|---|---|---|---|
| Sedentary | Desk job, no exercise | × 1.2 | ~1,998 cal |
| Lightly active | Exercise 1–3×/week | × 1.375 | ~2,290 cal |
| Moderately active | Exercise 3–5×/week | × 1.55 | ~2,581 cal |
| Very active | Hard exercise 6–7×/week | × 1.725 | ~2,873 cal |
| Extremely active | Physical job + daily training | × 1.9 | ~3,164 cal |
Once you know your TDEE, adjust your intake based on your goal:
| Goal | Daily calories | Expected result |
|---|---|---|
| Aggressive fat loss | TDEE − 500 | ~0.5 kg / week loss |
| Moderate fat loss | TDEE − 300 | ~0.3 kg / week loss |
| Maintenance | TDEE | Weight stable |
| Lean bulk | TDEE + 200 | Slow muscle gain, minimal fat |
| Aggressive bulk | TDEE + 500 | Faster muscle gain, some fat |
BMR is often misused as a calorie target. Eating at your BMR means eating as if you never get out of bed — a severe deficit for almost everyone. TDEE is what you actually burn. For a moderately active person, TDEE is typically 55–65% higher than BMR. Using BMR as a food target leads to extreme restriction, metabolic adaptation, and unsustainable results.
Activity multipliers are averages and individual variation is significant. The most accurate approach: track your food intake and weight for 2–3 weeks at a consistent calorie level. If weight stays stable, that intake is your actual TDEE. If you lose, you are below TDEE; if you gain, you are above. This real-world calibration beats any formula.
Subtract 300–500 calories from your TDEE. A 500 calorie daily deficit creates approximately 0.5 kg (1 lb) of fat loss per week — a safe and sustainable rate. Larger deficits accelerate fat loss but increase muscle loss and metabolic adaptation. Deficits below 1,200 calories for women and 1,500 for men are generally not recommended without medical supervision.
As you lose weight, your TDEE decreases because a lighter body requires fewer calories to maintain. This is why weight loss often plateaus — the original deficit disappears as you get smaller. Recalculate your TDEE every 5–10 kg of weight change and adjust your intake accordingly.
Yes — the activity multiplier accounts for your typical weekly exercise. If you are inconsistent, use the lower activity level and add exercise calories separately when you do work out.
They are estimates with ±15% accuracy for most people. Highly active individuals and those with physical jobs may find their actual TDEE is higher than calculated. People who overestimate their activity level often find they are eating above their actual TDEE without realising it.
Calories are the primary lever for weight management. Beyond that: aim for 1.6–2.2g of protein per kg of body weight (to preserve muscle), fill remaining calories with carbohydrates and fats in whatever ratio you find sustainable. No macronutrient ratio produces better results than another when total calories and protein are matched.