Free Tool
TDEE Calculator
Work out your daily calorie needs (TDEE), basal metabolic rate (BMR) and a targeted calorie deficit for healthy weight loss in 30 seconds. Based on the scientific Mifflin-St Jeor formula.
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Enter your details on the left to calculate your TDEE and calorie deficit.
How does this TDEE calculator work?
Your daily calorie needs depend on two things: how many calories your body burns at rest (BMR), and how much extra you use through exercise and digestion. The sum of the two is your TDEE, your total daily energy expenditure in kilocalories.
We use the Mifflin-St Jeor formula, the most accurate model for estimating BMR in adults. The formula takes sex, age, height and weight into account. We then multiply BMR by an activity factor (1.2 to 1.9) to calculate TDEE.
To lose weight, you apply a calorie deficit to your TDEE: for example TDEE minus 500 kcal for roughly half a kilo per week. A moderate deficit of 500 kcal is scientifically the most sustainable choice; aggressive deficits of 1000+ kcal work in the short term but lead to muscle loss, fatigue and almost always a relapse.
Frequently asked questions
What is TDEE and how does it differ from BMR?
BMR is your resting energy (what your body burns if you lie on the sofa for 24 hours). TDEE is BMR plus all exercise, digestion and daily activity. TDEE is the figure you use for your diet, not BMR.
How big should my calorie deficit be?
For most people, 500 kcal per day below TDEE is the sweet spot: ~0.5 kg of weight loss per week, sustainable, while preserving muscle mass provided you eat enough protein (1.6 to 2.2 g per kg of body weight).
Why does my actual weight trend differ from the calculation?
No formula is exact. Your actual energy expenditure can differ by 10% due to muscle mass, thyroid, sleep and genetics. Weigh yourself weekly for 3-4 weeks, calculate your average, and adjust your intake by 200-300 kcal if you are not moving towards your goal.
Does GLP-1 medication help with sticking to a deficit?
Yes. GLP-1 medication does not change your TDEE, but it makes it possible to eat less automatically without constant hunger. The figures in this calculator stay the same; the difference is how easy it is to hit them.
What is the most common mistake people make with TDEE?
Overestimating their activity level. Unless you genuinely do 6+ hours of intense exercise per week, you are probably "lightly active" (1.375), not "moderately active" or "active". If in doubt, pick one level lower.
Further reading
Calories per day to lose weight
In-depth article on what your real calorie needs are and how to set a healthy deficit.
Read more →Protein when losing weight
How much protein you need to preserve muscle mass in a deficit.
Read more →BMI calculator
Calculate your BMI and find out whether you are eligible for GLP-1 medication.
Read more →Retatrutide: next-gen GLP-1
The new generation of injectable medication showing 24% weight loss in clinical trials.
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