TDEE Calculator
TDEE is the calories you burn in a day: your resting burn (BMR) times how active you are. Eat near it to maintain, below it to lose, above it to gain.
How it works
Mifflin-St Jeor BMR: men: 10W + 6.25H − 5A + 5; women: 10W + 6.25H − 5A − 161 (W in kg, H in cm, A in years). TDEE = BMR × activity factor (1.2 sedentary to 1.9 athlete).
Example: woman, 30 years, 65 kg, 165 cm, moderately active: BMR = 650 + 1,031.25 − 150 − 161 = 1,370 kcal; TDEE = 1,370 × 1.55 = 2,124 kcal/day. A 500 kcal deficit targets about 1,624 kcal/day.
Frequently asked questions
Why Mifflin-St Jeor?
It is the most validated resting-energy equation for the general adult population, and the one most dietitians start from.
How honest should I be about activity?
Most people overestimate. If you sit most of the day and train three times a week, 'moderately active' is usually right; 'very active' is for daily hard training.
Why 500 kcal for weight loss?
Roughly 500 kcal a day equals about 3,500 kcal a week, historically linked to around 0.5 kg of fat loss a week. Real loss slows as you get lighter.
Should I eat back exercise calories?
No — the activity factor already includes your exercise. Eating them back double-counts.