TDEE Calculator
Estimate your basal metabolic rate with the Mifflin–St Jeor equation, multiply it by an activity factor to get daily calories burned, and see a fat-loss reference set 400 kcal below that. The equation uses the male variant, so treat the output as an estimate.
- Enter weight, height and age, then pick the activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extremely active.
- You get BMR, TDEE and a fat-loss reference set 400 kcal below TDEE.
- Use TDEE as a maintenance target; for a lean surplus, add roughly 200–300 kcal on top.
FAQ
Why is the result high for women?
The calculation uses the male variant of the equation, which ends in +5. The female variant ends in −161, a 166 kcal gap, so women should subtract about 166 kcal from the output.
How do I pick the activity factor?
Judge your whole day, not just the training hour. Desk work plus three gym sessions usually lands at 1.375–1.55; only manual labour or two sessions a day reaches 1.725 and above. Picking one level too high adds a hundred or two calories.
Is this exact?
No. It is a population average, and individual variation reaches roughly ±10% depending on body composition, thyroid function and how accurately intake is tracked. Use it as an estimate and adjust from two or three weeks of weight data.