Metabolism & Calorie Target Engine

TDEE Calculator

Calculate Total Daily Energy Expenditure, basal metabolism, and calorie targets for fat loss or muscle growth.

Age Years
Weight kg
Height cm
Estimated Maintenance Calories (TDEE)
2,572 kcal / day
Basal Rate (BMR) 1,659 kcal At complete rest
Sedentary Base 1,991 kcal Zero workout day
Weekly Burn 18,004 kcal 7-day expenditure
Activity Multiplier 1.55x Active factor
Target Goals & Calorie Deficit / Surplus Matrix:
Fast Fat Loss -750 kcal
1,822 kcal ~0.75 kg (1.5 lbs) loss/week
Steady Cut -500 kcal
2,072 kcal ~0.5 kg (1.0 lb) loss/week
Maintain Weight 0 kcal
2,572 kcal Weight equilibrium
Lean Muscle Bulk +300 kcal
2,872 kcal ~0.3 kg clean gain/week
Recommended Daily Macro Split at Maintenance:
Protein (30%) 193 g
Carbs (40%) 257 g
Fats (30%) 86 g

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About the TDEE & Maintenance Calorie Calculator

Your Total Daily Energy Expenditure (TDEE) represents the total amount of energy (measured in kilocalories) your body consumes every 24 hours. Knowing your exact maintenance number is essential for any dietary objective: eat under your TDEE to burn fat, eat at your TDEE to maintain weight, and eat above your TDEE to gain lean muscle.

1. Mifflin-St Jeor BMR Equation

Men: (10 × kg) + (6.25 × cm) - (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) - (5 × age) - 161

Calculates basal metabolic burn needed to support internal organ functions at absolute rest.

2. TDEE Activity Multiplier

TDEE = BMR × Activity Factor (1.2 to 1.9)

Factors in thermic effect of food (TEF), neat movement, and intentional gym training sessions.

Components of Daily Caloric Burn

  • Basal Metabolic Rate (BMR ~60-70%): Calories expended by vital organs (brain, liver, kidneys, heart).
  • Non-Exercise Activity Thermogenesis (NEAT ~15%): Calories burned walking, fidgeting, doing chores, and typing.
  • Exercise Activity Thermogenesis (EAT ~5-10%): Calories burned during resistance training, cardio, or sports.
  • Thermic Effect of Food (TEF ~10%): Energy required to digest, absorb, and metabolize the food you eat.

Frequently Asked Questions

What is TDEE and how is it calculated?

Total Daily Energy Expenditure (TDEE) is the cumulative number of calories your body burns in a single 24-hour cycle. It starts with your Basal Metabolic Rate (BMR) and multiplies that baseline by a physical activity factor ranging from 1.2 (completely sedentary) to 1.9 (competitive athlete or heavy physical laborer).

Which formula is used to calculate BMR in this tool?

This calculator uses the Mifflin-St Jeor formula, validated in clinical trials as the most reliable predictor of resting metabolism for normal-weight, overweight, and obese individuals.
Men: BMR = (10 × W) + (6.25 × H) - (5 × Age) + 5
Women: BMR = (10 × W) + (6.25 × H) - (5 × Age) - 161

How many calories should I eat to lose 1 pound (0.5 kg) per week?

One pound of human fat tissue contains roughly 3,500 calories of stored chemical energy. To lose 1 pound (0.45–0.5 kg) per week, you need to maintain a 500 calorie daily deficit below your maintenance TDEE (500 kcal × 7 days = 3,500 kcal deficit).

What is the difference between BMR and TDEE?

BMR is what your body would burn if you slept 24 hours straight in a temperature-controlled room without eating or moving. TDEE reflects your actual everyday life, adding your steps, digestion, desk work, stress, and workouts on top of your baseline BMR.

Should I recalculate my TDEE as my body weight changes?

Yes. As you shed pounds, moving a smaller body requires less energy, so your maintenance TDEE will naturally decrease. Recalculate your targets every 4 to 6 weeks or after losing 5 to 10 pounds (2 to 5 kg) to avoid hitting weight-loss plateaus.