TDEE Calculator
Total Daily Energy Expenditure from BMR by activity level (kcal/day).
How it works
TDEE = BMR × activity factor (sedentary 1.2 / light 1.375 / moderate 1.55 / active 1.725 / very 1.9)
TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor to estimate the calories needed to maintain weight.
For fat loss aim for a ~300–500 kcal/day deficit; for gain the reverse. Values are estimates with large individual variation.
FAQ
How to choose the activity factor?
By weekly training frequency: little to none → sedentary; 1–3× → light; 3–5× → moderate; 6–7× → active; physical job/daily training → very active.
Worked example
BMR 1,649 kcal with 3–5 sessions a week (factor 1.55): TDEE = 1,649 × 1.55 ≈ 2,556 kcal.
To lose about 0.45 kg per week, set a 500 kcal deficit — roughly 2,056 kcal intake — and raise protein to 1.6–2.0 g/kg (about 112–140 g).
Notes and limitations
The activity factor is the most subjective input — most people overestimate how much they move. Start at 1.375 (light), watch two weeks of weight change, then adjust. If weight stalls for two weeks, add steps or training volume before cutting calories further.