TDEE is the total number of calories you burn in a day, including activity. Eat at your TDEE to maintain weight, below it to lose weight and above it to gain.
How to use the TDEE & Calorie Deficit Calculator
- 1 Enter your sex, age, weight and height.
- 2 Choose the activity level that best matches a typical week.
- 3 Use the maintenance figure, or pick a deficit/surplus target.
Formula
BMR = Mifflin-St Jeor equation TDEE = BMR × activity factor Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Very active 1.725 · Extra active 1.9
Worked examples
Input: Female, 35, 68 kg, 165 cm, moderate
Result: TDEE ≈ 2,132 kcal
Lose ~0.5 kg/week at ≈ 1,632 kcal
How big should a calorie deficit be?
A deficit of about 500 kcal per day leads to roughly 0.45 kg (1 lb) of weight loss per week, because a kilogram of body fat stores about 7,700 kcal. Smaller deficits are easier to sustain and preserve more muscle; very large deficits increase fatigue and muscle loss.
Choosing an activity level
| Level | Typical week |
|---|---|
| Sedentary | Desk job, little or no exercise |
| Light | Exercise 1–3 days a week |
| Moderate | Exercise 3–5 days a week |
| Very active | Hard exercise 6–7 days a week |
| Extra active | Physical job plus daily training |
Most people overestimate their activity. If your weight does not change as expected after 2–3 weeks, adjust your intake by 100–200 kcal.
This calculator provides general estimates for healthy adults and is not medical advice. Consult a doctor or registered dietitian before making significant changes to your diet or exercise.
Frequently asked questions
What does TDEE stand for?
Total Daily Energy Expenditure — BMR plus the energy used for digestion, daily movement and exercise.
How accurate is a TDEE calculator?
It is a starting estimate, typically within ±10–15%. Track your weight for a few weeks and fine-tune.
What is the minimum safe calorie intake?
General guidance suggests not going below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
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